9.10.2021

Bench Press (Weight)
Strength
Bench Press
5×5 Superset with 10 Push-Ups after each set
Metcon (Time)
Metcon
5 rounds, each round for time, of:
15/11 Cals
8 Bar Muscle-ups (8 c2b + 8 Ring/Box Dips)
8 Squat Cleans 155/105

Rest 2 mins between each round

Core Work
4 rounds for quality of:
Hollow Rocks, 45 secs
Plank Hold, 1 min
16 Alt V-ups

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