Week 4(of 12)Day 19

A. Build

A1. Bench PressHeavy 5
+
-15% for max reps
A2. Choose One of the following after each set of bench press
WTD Chest to Bar Pull-Ups – 1/2 your max reps
WTD Pull-Ups – 1/2 your max reps, use a band if needed
Chest to Bar Pull-Ups – 1/2 your max reps
Pull-Ups – 1/2 your max reps
Negative Pull-Ups – 2-3 reps
Ring Rows – 1/2 your max reps

*WTD Pull-Ups should be done only if you were able to do at least 15 reps
**After your max set of bench complete a max set of pull-ups. If you did them weighted complete the set unweighted

B. Condition
21-15-9
Cal Row
Burpee over the erg

10 min cap

C. Extra
Top of the Dip Hold – Accumulate 2 min(3 min cap); if you have done this in under 3 min add weight
Bottom of the Dip Hold – Accumulate 2 min(3 min cap), if you have done this in under 3 min add weight
Powell Raises – 10-10-10