Warm up-
4 Rounds
5 push ups
10 pull ups or pull ups progressions
15 Squats

Strength- Three weeks into a strength cycle you should have a good idea of your max lift. Today’s lift is Bench Press.
FIRST- Take 90 percent of your one rep max, write it down… that it is the number you are basing the below percentages on. It should be the same number as the last two week (unless you made some minor adjustments)
Do two sets of up empty bar warm ups, or a very light weight
THEN
5 x 40%
5 x 50%
3 x 60%
5 x 75%
3 x 85%
Then as many reps as possible at 95%

HERO WOD

“Jerry”

For time:
Run 1 mile
Row 2K
Run 1 mile