Day 11
Session 1
Started a new 3 week cycle for upper body so we worked up to a 1-3 rep max on incline bench. I eventually hit 235 for 3 and finally called it at 245 for 2. That was around our 11th set. Next we went over to flat bench and I did 4 sets at 225. I hit 10 reps for the first three sets but only got 9 for the last one. We rested for about 90 seconds in between each set. 4 sets of 12-15 lateral dumbbell raises, and finally 4 sets of dips 20,20,15,10 with about 60 to 90 seconds rest.

Session 2
There were 3 of us so we decided to do a team MetCon. We all started off with a 1k row each.
Next we had 4 stations. Each of us taking turns to complete the 125 reps together for each station before we could move on to the next one.
125 burpee box jumps
125 dead lifts at 225
125 hang cleans at 155
125 overhead squats at 95
And on top of that, every 3 minutes 20 double unders and a sled push of 250 pounds for about 40 yards must be completed. So basically every 3 minutes 2 guys had to leave the station and go do a sled push or double unders leaving just 1 guy back trying to get through whatever station you’re on. I started the 3 minute clock right after the 1k row and we finished the workout in 32:54.