– PUMP –
Upper: Push – Pull
4 sets:

5 Pause Bench Press @ RPE 5-7
10 Supinated DB Bent Over Rows @ heavy *total reps
5 Strict Pull-ups

*Rest 1:30 in between sets. 
*2 sec pause @ chest
– WORKOUT OF THE DAY –
“A strong grip”
AMRAP 15:

6 Bar Muscle-ups / 3 Ring Muscle-ups
9 Hang Power Cleans @ 135/95
12 DB Farmers Lunges @ 50/35
60 Double Unders

*alternate rounds between bar muscle-ups and ring muscle-ups.
*goal = 3-4 rounds + 

F: Jumping Pull-ups & Pull-ups - Single Unders
P: As Written
E: 155/105 & 6 Ring Muscle-ups every set.