Warm-up:
Strength: (Pick One) Work up to @9 RPE
1-3 Board Bench Press:
Bench Press:
Close-Grip Bench Press:
Floor Press:
Paused bench Press:
Press:
Push Press:
MetCon: (Pick one from each group)
4 Rounds:
1. 90% of above Strength Exercise
2. Gymnastic: (Pick One) Work up to @8 RPE
Chinup:
Muscle-up:
Neutral-Grip Pullup:
Pullup:
Ring Row:
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Strength:
Close-Grip Bench Press: 205×3 @9 RPE
MetCon:
4 RFT:
5 Close-Grip Bench Press (175#)
5 Neutral-Grip Pullup
10:05 minutes