– STRENGTH –
Push / Holds

5 sets:

8 DB Bench Press @ RPE 6-6.5
:30 sec KB Farmers Hold @ 70s/53s

*Take your time.

– WORKOUT OF THE DAY –
For Time:

30 Pull-ups
15 Burpees

20 Toes To Bar
15 Burpees

10 Chest To Bar Pull-ups
15 Burpees

*TC: 15:00

F: Jumping Pull-ups, Hanging Knee Raises, Pull-ups
P: As Written
E: Bar Muscle-ups