1ct Pause Bench Press 1×1

Up to a heavy single (87-93% of 1RM) with good speed and no technique breakdown

then drop 15% for 4 sets of 5 (all paused)

Bench Press for load:
#1: 1 rep

1ct Pause Bench Press 4×5

Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps

4 Sets of Max Effort Chin-ups

During rest periods of bench press, perform 4 sets of strict chin-ups

3 Rounds for time

21 Push Press (115/75)
15 Lateral Burpees over Bar
400m Run

Accessory Work

100 Tricep Push-downs
100 Banded Pull-aparts