Strength
Every 3:00, 5 Sets
5 31X-Tempo Bench Press
1-2) 60-65%
3-4) 65-70%
5) 70-75%
*3s down, 1s pause at chest

Superset (3 out of 5):
10 Prone PVC Press

Conditioning
AMRAP 10
100m Run
2 Bar Muscle-Ups
20 Double Unders (FX: 15)
200m Run
4 Bar Muscle-Ups
40 Double Unders (FX: 30)
*(FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)