Bench Press:
3 x ME Bodyweight/ 60% of BW
*After each set perform a Max Effort Set of Push ups
*3:00 Rest

“Back and Forth”
6 Rounds:
2:00 on/ 2:00 off
Rounds 1 and 4: 300/250m Row then Max Ring Muscle Ups, Fx: Pull ups
Rounds 2 and 5: 20 Dumbbell Snatches 50/35, Fx:35/20 then Max Burpees
Rounds 3 and 6: 60 Double Unders, Fx:40 then Max HSPU

*Score is total muscle ups/pull-ups, burpees and HSPU