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From Youtube

Monday 9/10/18

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Monday:
Strength:
Bench Press
1×10, 1×8, 1×6, 1×5
1×3-4 (something just below what you are going to try to hit)
2×5 (Find H5 Bench Press)”

MetCon:
5min AMRAP
10 T2B
20 Push Press (95/65)(75/55)(65/45)
25 Air Squats

rest 2min

5min AMRAP
10 T2B
10 Push Press (135/95)(115/75)(85/55)
25 Wallballs

rest 2min

5min AMRAP
10 T2B
10 Push Press (175/125)(145/95)(105/65)
25 Back Squats (same weight above)

Score is reps ea round”

Mindgame:
Pick a beginning weight that is quick and easy to move on the first round.

Below is The week’s ahead if needed: