T 4.8.14

A1. Bench Press @ 31×0; 3-4 x 4 / 60 sec

145 lbs x 4 / 155 x 4 / 165 x 3 / 170 x 3.

A2. KBS tough 10 x 4 / 90 sec

2pd.

B. Push press EMOM x 4 starting at 75lbs and building to a 3RM

3RM 155lbs.

C1. Pendlay row 4-6 x 3 / 60 sec

125 lbs x 6 / 135 x 6 / 145 x 5.

C2. Ring dips AMRAP x 3 / 60 sec

11 / 10 / 8 (sets were with kipping).

+
40 sec row @ 95% x 4 / 2:20 res
Rest 3:00
Repeat @ 97%

207m / 206 / 211 / 207 / 221 / 223 / 219 / 215.

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