2-11

Bench Press
5 @ 65%
5 @ 75%
5+ @ 85%

Take 90 % of your 1rm then add 20 pounds, then take 65,75, & 85% of that number.

WOD
Competitor/ Fitness
21.3
15 front squats 95/65
30 toes to bar
15 thrusters 95/65
Rest 1 minute
15 front squats 95/65
30 chest to bar pullups
15 thrusters 95/65
Rest 1 minute
15 front squats 95/65
30 bar muscle ups
15 thrusters 95/65

Lifestyle
15 front squats 65/45
30 knee raises
15 thrusters
Rest 1 minute
15 front squats
30 jumping pullups
15 thrusters
Rest 1 minute
15 front squats
30 jumping pullups
15 thrusters