WOD NOTES:
This will be a good test of your pushing and pulling endurance.
Fitness
20 minutes
Build up to 1 RM Bench
Bench @90% x 2 + Max UB Australian pull ups
Bench @80% x 3 + Max UB Australian pull ups
Bench @70% x 5 + Max UB Australian pull ups
Bench @60% x 8 + Max UB Australian pull ups
Rest 2-3 minutes between efforts
Performance
20 minutes
Build up to 1 RM Floor press
Floor press @90% x 2 + Max UB pull ups
Floor press @80% x 3 + Max UB pull ups
Floor press @70% x 5 + Max UB pull ups
Floor press @60% x 8 + Max UB pull ups
Rest 2-3 minutes between efforts
Sport
20 minutes
Build up to 1 RM Floor press
Floor press @90% x 2 + Max UB CTB
Floor press @80% x 3 + Max UB CTB
Floor press @70% x 5 + Max UB CTB
Floor press @60% x 8 + Max UB CTB
Rest 2-3 minutes between efforts
