– UPPER: PUSH/PULL –
Row & Bench

5 sets of:

8 Barbell Bent Over Rows @ building
8-10 DB Paused Bench Press @ RPE 6

*Rest 1:00 in between sets.
*2 sec pause @ chest.

– WORKOUT OF THE DAY –
“24.3”

“OPEN 24.3”

5 Rounds of:
10 Thrusters (95/65 lb)
10 Chest-to-Bar Pull-Ups

1 minute Rest, then:

5 Rounds of:
7 Thrusters (135/95 lb)
7 Bar Muscle-Ups

*TC: 15 minutes
*F = 65/45 & 95/65 – Jumping Pull-ups & Pull-ups
*Score = time including rest.