– STRENGTH –
2 Count Bench Press

For Quality:

5 @ RPE 5.5
4 @ RPE 6
3 @ RPE 6.5
2 @ RPE 7
2 @ RPE 7.5

*2 Count Bench Press = 2 second pause @ chest
*Perform 5 Ring Rows w/pause @ chest after each set.
*Take your time.

– WORKOUT OF THE DAY –
For Time:

21-15-9 of:

Double DB Hang Snatch
Dips

Rest 2:00

12-9-6 of:

Bar Muscle-ups
Double DB Hang Clusters

*TC: 17:00 including rest.

F: 20s/35s – Burpee Jumping Pull-ups
P: 35s/50s – As Written
M: 30s/40s – Burpee Pull-ups
E: 40s/60s – BMU