Strength
Bench Press
(A) 3RM (12min)
(B) @80% of (A) do 3×5
Sets on clock
15::00,18:00,21:00
WOD
“30 Ring/Bar Muscle Ups for Time” (CAP
12min)
If 30 Muscle Ups is a big number
do 20 or 10 and make up the rest
in Burpee Pull Ups
‘or’
70 Burpee Pull Ups