Strength

Bench Press
3×10 Bench Press (195/135)
Rest as little as possible between sets, with the intention being on as few sets as possible (ideally unbroken).

Work

“Anchored Down”

5 Rounds, On the 4:00:
20/14 Calorie Row
30 Air Squats
10 Plate Hop Burpees (stack plates height of rower)

CompTrain

Event #3 Practice
3 Rounds:
9 Ring Muscle-Ups
Handstand Walk Obstacle Course (Towards Finish Line)
20 Pistols
Handstand Walk Obstacle Course (Towards Starting Line)
Rest 2:00 between rounds.