WOD 1 = In 10:00, – build to a 3 rep max bench press
-Then, complete max reps in 1:30 at 50% of today’s heaviest triple
WOD 2= 10:00 EMOM
-40s db box step-overs.
-40s renegade rows
You can adjust weight if needed for either movement. Aim to work only 40s each minute, and take the remaining 20s to transition to the next movement.