WOD:
Bench Press
5-5-5-5-5
Front Squat
5-5-5-5-5
3 minutes rest between sets
Warmup:
Static body weight and PVC drills
Then Warm-up sets of:
5 reps @ 40% 1RM
5 reps @ 60% 1RM
3 reps @ 70% 1RM
Scales:
Gold
Scale by load
Silver
Scale by load
Bronze
Scale by load
Note: Plan to PR your last set of BP and FS with your 5RM + 5lbs