Warm-up 50 KBS, 53/35 40 Mountain Climbers 30 Air Squats 20 Burpees 10 Scorpions E/S Then…, Front Squat – 5 x 5 @ 205/155# Then…, Bench Press – Work to 80% then perform 5 reps x 3 sets Superset…, 10 Ring Push-ups Then…, EMOM x 10 min 5 Ring or Bar Muscle-ups 8 Strict Pull-ups 10 Butterfly Pull-ups 2 Rope Climbs 10 Ring Rows Extra Credit Weighted Back Extensions – 4 x 10 (AHAP) GHDS – 4 x 8 Big Ass Arms – 4 x 8 (AHAP)
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