Block 1 (non cycle option): 12 mins

Complete 4 rounds of the 3 min EMOM. Each minute complete a drop set weight to make 1 round. As the reps go up, the weight will go down.

Block 2 (non cycle option): 12 mins

Complete as many rounds back and forth of rowing and incline press as you can in 12 minutes. The goal is to find a pace you can maintain with minimal breaks.

Block 3 (non cycle option): 15 mins

Choose one or the other between the lifting option or the Metcon option. For the lifting option, complete all of the sets and reps of one exercise before moving to the next. For the metcon option, complete all the reps of each bullet point before going to the next one. Complete as many rounds of this as possible in the 15 mins.

Block 1 (cycle option): 50+ mins

Look back at your chest press weights from last week and go up 1 weight class. Hit your 4-5 sets of 5-3 reps with lots of rest time in between. When done, complete all the sets and reps of one exercise before moving to the next.