Strength - Bench Press - 3 x 6 @ RPE 7
Athletes will have 15 minutes to build to and complete 3 sets of 6 reps at an RPE of 7. Athletes should focus on consistent mechanics throughout all reps and sets.
Metcon - 3 Rounds for effort:
0:90 second max calorie row
9 Toes to bar
-REST 3 minutes between rounds-
18 minute cap
*Athletes may choose to row 30/20 calories per round if they are confident they can complete the work in 90 seconds or less.