– STRENGTH –
2 Count Bench Press
 
For Quality:
 
5 @ RPE 5
5 @ RPE 5.5
4 @ RPE 6
4 @ RPE 6.5
3 @ RPE 7
 
*2 Count Bench Press = 2 second pause @ chest
*Perform 8 DB Bent Over Rows w/pause @ chest (4 per side) after each set.
*Take your time.
 
– WORKOUT OF THE DAY –
EMOM 18:

1. 10 C2B Pull-ups
2. 5 DB Devil Press
3. 12/9 Cal Echo Bike

*Goal = finish each station in around :30-:40 seconds at most.
*Working on gymnastics under fatigued is the goal here.
*Reduce reps if needed for C2B.

F: 20s/30s – Jumping Pull-ups
P: 35s/50s – As Written
E: 40s/60s – 5 Bar Muscle-ups
M: 25s/40s – Pull-ups