A. 4×4 Bench Press at 70% + 10lbs (females) and 15-20 lbs males
Ladies will continue to add 5lbs per week and men will continue to add 5-10lbs per week. This is the 3rd week.
B. 18 min EMOM
1st–Max Unbroken Wallballs–(stop if you get to 20)
2nd– 15 Burpees (if you cannot complete 15 in one minute/try to maintain or beat whatever you get on your first set)
3rd–50 Double Unders (or 45s practice)