Warm-up
• 300 m Row
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
2 rounds:
• 10 Band Triceps Pushdowns
• 10 Push-ups
• 10 Ring Rows
Strength
Bench Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Weighted Pull-ups
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Accessory
5 rounds:
• 20 sec Barbell Curl
• 10 sec Rest
• 20 sec Bench Dips
• 10 sec Rest
Conditioning
10 min E2MOM:
• 20 Burpees
• Max Bar Muscle-ups
Every 2 min, perform 20 burpees then max bar muscle ups in the time remaining. Continue for 10 min (5 rounds). Score is total number of bar muscle ups.