1 1/2 Bench Press E3MOM
5 Sets X 5 -1 1/2 reps @ 50-70%
Sprint Chipper
12min AMRAP:
2 Muscle-Ups (ring or bar) MRX Chest to Bar Pull-Ups
4 Cleans 135/95 RX+ 155/105 MRX 95/65
6 Shoulder to Overhead
8 Chest to Bar Pull-Ups MRX Pull-Ups
10 Barbell Push-Ups MRX Push-Ups
Rest 1min after Each Round
Core & Chest Development
25 DB/KB Renegade Rows
25 DB/KB Bench Press
25 Reverse Rower Tucks
25 Band Pull aparts across Chest
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Home WOD
6 Rounds For Time:
8 Burpees
10 Ground to Overhead
8 Rows / Chair Rows
10 Push-ups
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