WARM UP / MOBILITY
Alternate with a partner through the full Crossover Symmetry “Activation” (Switch every 2-3 movements)
Partner resting: Complete some dynamic full body movements to get moving, warm, and ready to bench:
eg: Leg swings, Sampson lunges, V-walkouts, Scorpions, Down dog/updog, Skipping, Bench dips, Post pec stretch, and/or work on any other personal mobility issues.
WOD A
BENCH PRESS X 4
4-5 min to warm-up, then:
E2MOM x 6 sets: Bench Press
Sets 1&2: 6 reps @ 60 & 65%
Sets 3&4: 5 reps @ 70 & 75%
Sets 5&6: 4 reps @ 80 & 85%

Attempt to use roughly the same weights as your bench session last week (you are adding one rep per set today)
WOD B
SPACE ODDITY
Complete for total reps:
30s Work / 30s Rest x 4 rounds:
Plyo Push-ups (3/2 Rubber mats)
Double unders
Double Kettlebell Snatch (12/8kg)
Air Squats

Plyo push up = push up, chest to ground, jump hands up on to mats, reach full extension, then step or jump hands back to the floor (ie no 2nd push up on the mats)
Scale Double KB Snatch to single arm KB Snatch (split 50/50 or alternate arms/round), or scale to double/single KB Russian swing.
Big classes can split and start half on KB Snatch.
Accessory
2-3 rounds:
6 x Turkish Get ups x 3/side alternating
6-8 x Hip extension + GH Raise
(If not, just choose either 12-15 x Hip extensions or 8-10 x Band assisted GH Raises)