Move

1) Bench Press: Build to technical set of 3

2) 20 Minute AMRAP:

500/450m Row
40 Single-Unders (or 1 Min DU Practice)
15/12 Cal Echo Bike
1 Min Rest

Train

1) Bench Press: 3-2-1-3-2-1-3-2-1
@ 70-76-82-73-79-85-76-82-88%

2) “Full Circle”

For Time (25 Min Cap):
1500/1350m Row
100 Double-Unders
40/32 Cal Echo Bike
100 Double-Unders
1500/1350m Row

Stimulus

1) Build according to sets and reps. If today’s feeling a bit tough, reduce percentages to hit those reps. Should have 2-4 reps in the tank for the last set

2) Row will take 5-7 mins each time, skipping less than 2 mins each, bike less than 4 mins

1) Power Clean + Hang Power Clean + Push Press
EMOM x 10, building to heavy technical load

Extra Credit

1) Ring Muscle-ups: 3 Large Sets

2) Weighted Strict Ring Dips: 4 x 8 at the same weight