Strength:
L3: Bench Press 5×5 @ 70% 1rm +2.5-5#
L2: Bench Press 5×5 @ 70% 1rm +2.5-5#
L1: Bench Press 3×5 @ 70% 1rm +2.5-5#
Then:
L3: 3x MR HSPU’s
L2: 3x MR Ring dips
L1: 3x MR Push-ups
Workout:
L3:
AMRAP 12:
10x C2B
20x Double Unders
10x Ring Dips
20x Double Unders
L2:
AMRAP 12:
5x Pull-ups
20x Double Unders
5x Ring Dips
20x Double Unders
L1:
AMRAP 12:
5x Ring rows
20x Double Unders
5x Ring Dips
20x Double Unders