Move

1) Bench Press: Build to technical set of 5

2) 12 Minute AMRAP:

12/10 Cal Echo Bike
10 Burpees
1 Min Rest

Train

1) 2 Bench Press @ 85%
Every 2 Mins x 4 Sets

2) “Surfer On Acid”

3 Rounds For Time (12 Min Cap):
24/20 Cal Echo Bike
21 Burpees to a 6” Target

Stimulus

1) Build to 85% of your 1RM and then do 4 sets of 2 reps following a 2 minute timer

2) Work hard on the bike, recover on the burpees, repeat 2x. A 6” target would be a pull-up bar that is just out of reach

BONUS OPEN PREP:

EMOM x 5:
20-30% of Max Ring Muscle-ups

If you do not have RMU:
5 Min RMU Practice, THEN:
5-10 Strict Ring Dips
5-10 False Grip Ring Rows