WARM UP – MOBILITY
2 rounds:
2-3 banded shoulder warmup drills
6-8 push-ups
6-8 ring rows – use false grip if you’re doing MU’s
6-8 dips – bench or rings
6-8 hollow rocks

WOD A
E2.5MOM x 4 sets:
1-3 strict muscle ups + 2-6 strict dips (try to do double the amount of muscle ups)

Scale to:

1-3 Spotted muscle ups + dips
OR
3-5 strict pull-ups + 3-5 strict dips

WOD B
4 super sets:
3 bench press @ 22X1 tempo
4-6 strict pull-ups – any grip
9 push-ups – add weight if possible
12 DB walking lunges – held by sides
-rest 90 secs-

-If you did strict pull-ups in WOD A, you can kip, use a band, or do ring rows
-Bench @ 60-70% of 1RM – keep these at a “medium” weight, be explosive

Optional Conditioning
6-8 sets:
250m row, rest 1:1

ACCESSORY
3 super sets:
10 DB pec flies
20 face pulls w/crossover bands
30 banded tricep press-downs
-rest 90 secs-