Notice the feet driving into the floor, the butt and shoulders on the bench, and a nice curve in the spine.
Bench Press 1rm
10-9-8-7-6-5-4-3-2-1 reps each of the triplet:
- Chest-to-bar pull ups
- Box Jumps (Advanced: 30"/20", Intermediate: 24"/16", Novice: 20"/12")
- GHD Sit Ups
For the SWOD, work up to your 1rm, but if your butt comes off the bench and good form is out the window, the lift doesn't count!
For the metcon, if the chest doesn't touch the bar, it doesn't count. If you do jumping pull ups, jump hard and high. You can use the GHD, the roman chair, or the tire for the sit ups. If those are taken, do twice the reps of Abmat Sit Ups.