6.20.23 WOD

3 Rounds:
:30 bike
20 Arm circles with 2.5 plates each way
5 push-ups
10 Empty BB bench
20 Band pull aparts.

Then..

Bench Max out
(week 1 of 2)

EMOM 5
Min 1 – 8 @ 50%
Min 2 – 6 @ 55%
Min 3 – 5 @ 60%
Min 4 – 3 @ 70%
Min 5 – 2 @ 80%

Take until the 10:00 mark to build to a heavy/max single

ASK FOR A SPOT – DO NOT CLIP YOUR BAR

Then…

For Time:
400m Run
into…
3 Rounds
5 Power Snatch 115/75
7 Clean and jerk
9 Front Squats

400m Run

15 Min Cap