August 4, 2021

Bench press 5x3 75, 80, 85, 85 , 85 % E 3 min
super set
ring rows 5x9

5 sets : 1 minute rest after each set
15 wall balls
3 strict pull ups
12 kbs (35/55)
3 strict chin ups
9yd hsw

Advanced

5 sets : 1 minute rest after each set
21 wall balls
3 bar muscle ups / strict pull ups
15 kbs (55/70)
3 ring muscle ups / strict chin ups
9yd hsw