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WARM UP:

3 RNFT:
20 DUs
5 Pushup Plus
5 Slow Pushups
10 Band Pull Aparts
10 Beat Swings

PART 1:

BENCH PRESS (% are based off 1RM Bench Press)

Warm Up
8 @ 40%
6 @ 50%
4 @ 60%

Work Sets
6 @ 70%
1 @ 90%

6 @ 73%
1 @ 93%

6 @ 75%
1 @ 95%

PART 2:

SPORT:

10 Bar Muscle Ups
50 DUs
15 C2B Pullups
50 DUs
20 Chin Pullups
50 DUs

FITNESS:

5 Rounds for time:
5 KB or DB Thrusters R & L (advanced 53/35 KB)
10 AbMat Situps
25 DUs or 50 Singles

or

OLYMPIC WOD

Clean & Jerk

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
3 Sets of 1 Rep @ 80%

Clean Pull

3 Sets of 3 Reps @ 90%

Front Squat

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%
1 Set of 1 Rep @ 90%
3 Sets of 1 Rep @ 100%