Strength
Every 3:00, 4 Sets
10 Bench Press (60-65%)

Superset Accessory (3+ out of 4 sets)
10/10 Side Lying Shoulder Flexion

Conditioning
For Time:
100-200-300-400m Run
5 Kipping Complexes after each run
*14:00 Cap

*Kipping Complex (RX/RX+ must be unbroken)
1 Toes to Bar + 1 Bar Muscle-Up + 1 Bar Dip
(FX: 1 Toes to Bar + 1 Pull-Up + 1 Chest to Bar)
(RX+: 1 Toes to Ring + 1 Ring Muscle-Up + 1 Ring Dip)