– PUMP –
Upper: Push / Pull

5 sets of:

4 DB Bench Press @ RPE 8-9
2 Unbroken Barbell Hang Power Cleans @ RPE 8-9

*Rest 1:00 in between sets.

– WORKOUT OF THE DAY –
“A tough triplet”

For Time:

30/25 Cal Echo Bike
20 Alternating DB Snatch @ 70/50
10 Muscle-ups

24/20 Cal Echo Bike
16 Alternating DB Snatch @ 70/50
8 Muscle-ups

18/15 Cal Echo Bike
12 Alternating DB Snatch @ 70/50
6 Muscle-ups

*TC: 16:00
*Challenge the DB weight today. Go 5-15 lbs heavier than usual.

F: Pull-up + Dips & lighter DB
P: Bar Muscle-ups
E: Ring Muscle-ups