– UPPER: PUSH/PULL –
Press & Strict Pulling

5 sets:

12 Barbell Strict Press @ RPE 5
4-8 Strict Pull-ups

*Rest 1:00 in between sets.

– WORKOUT OF THE DAY –
“The Louie Special”

For Time:

15 Ring Muscle-Ups or Bar Muscle-ups
1,500 Meter Bike Erg
100′ DB Front Rack Lunges (50/35s)

10 Ring Muscle-Ups or Bar Muscle-ups
1,000 Meter Bike Erg
75′ DB Front Rack Lunges (50/35s)

5 Ring Muscle-Ups or Bar Muscle-ups
500 Meter Bike Erg
50′ DB Front Rack Lunges (50/35s)

*TC: 16:00

F: Pull-ups or Chest To Bar Pull-ups.
P: As Written