In part 1, we’re back with our second time through Bench press. Athletes should be targeting 2-4 reps at #5 heavier than the load they used the first time we performed Bench press during this cycle. If athletes didn’t complete the bench press the first time, they’ll target 90%. In part 2, This couplet is sure to spike our heart rates and breathing too quickly if we aren't paying attention in our first two rounds. Grip and shoulder fatigue shouldn't start to play a role until our last round or two, so if we play it smart in the beginning we should be able to hold it off long enough to give a big push in our final round!

Time to complete work. Add 1s per rep not completed if you are time capped.

Single Arm Devil's Press | About 1:00 or less of work. Ensure full lockout overhead at the finish and chest to the floor in the bottom.
Calorie Bike Erg | 1:30 or less

Break the bar
‍We’re focusing on the athlete “breaking the bar” in the bench press. This technique ensures optimal muscle activation in the chest and shoulders. Breaking the bar helps to stabilize the shoulders and elbows, reducing the risk of injury and ensuring proper alignment throughout the movement. It creates tension in the upper body, providing a solid base from which to press the weight.

DEVILS PRESS
Reduce Reps
Reduce Loading
Single Arm Dumbbell Power Snatch
Single Arm Dumbbell Burpee Deadlift
Burpee To Target
Single Arm Kettlebell Hang Clean & Jerk
Single Arm Kettlebell Russian Swings20/16

CALORIE BIKE
Reduce Distance
Time Cap
20/16 Calorie Row
16/12 Calorie Ski
200m Run
150m Air Run

In part 1, Athletes can pair up and share bench press stations, be sure to encourage athletes to spot one another.
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In part 2, the goal should be to have each athlete have their own machine.  If you dont have enough, have a second group start 1:30 behind.  Be prepared for plan B if athletes get backed up on the machine.  You can have secondary machines ready if needed.