Bench Press: 3 x 3 (3 sec neg)

 

Weighted Pullup: 3 x 3 (3 sec pause at top)

 

Then...

 

3 Rounds of ….3 min AMRAP’s

12 Deadlifts

40 DU

2 min rest

 

Round 1: 185/123

Round 2: 225/153

Round 3: 255/183

 

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