SWODBench PressWork up to 90% (Or a heavy 2-rep if you don't know your 90%)Then:2-4-6-8-AMRAPYou'll take 5-10% off after each set and hit the next set... Until you get to the AMRAP round. On that round you should be right around 50% or have an empty barbell... Whichever is lighter. On the AMRAP round do as many as you can.
WOD200 Meter Run50 Deadlifts 115/75300 Meter Run40/30 Cal Bike400 Meter Run30 Plyo Push-ups500 Meter Run20 Thrusters 115/75800 Meter Run10 Bar Muscle Ups