1. Bench Press (Warm up then, 80% x 3 reps, 85% x 3 reps, 90% x 3+)

Superset with max rep supine ring rows (first set should aim to be around 10-12 reps).
Start the rows on 2 warm up sets before the 80% for a total of 5 sets. Record total reps in comments section.

2. “Regionals Event 3″. (6min cap)

Complete the following for time:
104 Wallball
52 pull ups

*Rest 1 minute at the 6 minute time cap, then got to event 4

Scaling:

Complete the following for time:
104 Wallball
52 Jumping pull ups

*Scoring: For every rep remaining after the 6min cap add one second to your time

"Regionals Event 4"

4 Rounds for time of:
28 pistols
15 power cleans (50/35kg)

Scaling:

4 Rounds for time of:
28 Goblet Squats (24/16kg)
15 power cleans (40/30kg)