Bench Press 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

“Dull Hatchet” – As many rounds as possible in 8 minutes 8 hang power cleans (Advanced: 135lbs, Intermediate*: 83lbs, Novice: 53lbs) 8 supine ring rows (Advanced: toes even with rings, Intermediate*: feet on floor, Novice: feet under ring support) 8 v-ups (Novice: 16 sit ups) *Women's Rx **scale up option: 155lb/95lb hang power cleans and ghd sit ups. Scaling Guide: 5 – 8 rounds