SPEED BENCH PRESS & "JOHNNY CASH"

A) Strength:

1) EMOM 9:

3 Speed Bench Presses @ 50%
- Change Grip every 3 sets (close, medium, and wide grip)
- Use chains & drop the load to 40%.

2) Metcon Warm-up/Prep x 2 rounds of:

1a) Hang Power Clean + Push Press x 3 + 2. Rest 30s.
1b) Overhead Squat x 3. Rest 30s.
1c) T2B x 5. Rest 30s.

B) WOD:

"Johnny Cash"

4 RFT: (21:00 Cap)

15 Toes to Bar (S = Hanging Knee Raises, Toes to Rig Post)
15 Hang Power Cleans (Rx= 115/75, S = 95/65, 75/55, 65/35)
15 Push Press
15 Box Jumps w/ Step Down (Rx = 24/20, S = Lower Box, Step-ups)
15 Overhead Squats (S = 53/35 Goblet Squats)

Rx+ = (135/95)

C) Extra Credit:

Band Complex:

With one light band complete:

50 Banded Face Pull-pulls
50 Banded Pull-Downs
50 Banded Pull-aparts 

*All without stopping