Benchpress 3x10, across

 

then

 

For time

400m run

21 pull ups

400m run

15 chest to bar pull ups

400m run

9 bar muscle ups

 

L1- Banded pull ups

L3- Perform the pulling in the largest sets possible, ideally unbroken

 

Comp/strength HW

Front squat 5x1 building, 10 second pause in the bottom

3xME ring dips +25#s

 

10-8-6-4-2

Slam ball ground to overhead 80/50

Handstand push up, hands on 45# plates

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