Benchpress 3x10, across




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



Slam ball ground to overhead 80/50

Handstand push up, hands on 45# plates


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