Bench Press
5 Bench Press @ 6/10 RPE
5 Bench Press @ 6.5/10 RPE
4 Bench Press @ 7/10 RPE
4 Bench Press @ 7.5/10 RPE
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8.5/10 RPE
*Rest as needed between sets.
Push Ups
30 Push Up (as fast as possible)
Weighted Pull Up + Strict Pull Up + Banded Strict Pull Up
2 Weighted Pull Up + 4 Strict Pull Up + 6 Banded Strict Pull Up
2 Weighted Pull Up + 4 Strict Pull Up + 6 Banded Strict Pull Up
2 Weighted Pull Up + 4 Strict Pull Up + 6 Banded Strict Pull Up
*Rest as needed between sets.
**Score is the Weighted pull up weight.
Abmat Situps
50 Abmat Sit Up
Metcon: 5 rounds (13min cap)
5 Rounds
5 Bar Muscle Ups
10 Dumbbell Bench Press (2x50/35)
Scaled:
5 Rounds
3 Bar Muscle Ups
7 Dumbbell bench Press (2x50/35)
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