– UPPER: PUSH/PULL –
Bench & Row

5 sets of:

8 Barbell Wide Grip Bench Press @ RPE 5-7
12 KB Gorilla Rows *total reps
50’ KB Goblet Carry @ heavy

*Rest 1:00 in between sets.
*Wide grip bench should be 1-2 inches wider than conventional.

– WORKOUT OF THE DAY –
“Get a grip”

3 Rounds For Time:

500/400m Ski Erg
100m KB Farmer Carry @ 70s/44s
10 Double KB Hang Clean and Jerk @ 70/44s
5 Bar Muscle-Ups

*TC: 16:00
*Grab the same set of KBs today.
*KB = should be tough for hang clean and jerks. 2-3 sets still ideal.

F: 35s/20s – Pull-ups
P: As Written
M: 44s/26s
E: 10 Bar Muscle-ups