A)
Build a 1RM BENCH PRESS en 5-6 sets (rest: 2-3 min/set)
Set 1: 60% x 3
Set 2: 70% x 3
Set 3: 80% x 1
Set 4: 90% x 1
Set 5: 100% o + x 1
Set 6: +100% x 1
B)
FOR TIME
21 Thrusters @ 30/25
4 Rope Climb
15 Thrusters @ 40/30
3 Rope Climb
9 Thrusters @ 50/35
2 Rope Climb