Strength
Every 3:00, 4 Sets
8 Bench Press (65-70%)

Superset Accessory (3+ out of 4 sets)
:20-:30 PVC Lat Stretch (each side)

Conditioning
2 Rounds for Time:
200m Run
12 Burpee Pull-Ups
200m Run
9 Burpee Chest to Bar Pull-Ups
200m Run
6 Burpee Bar Muscle-Ups
*FX: 6″ Target, Pull-Up, Chest to Bar Pull-Up
*RX+: Chest to Bar Pull-Up, Bar Muscle-Up, Ring Muscle-Up
*16:00 Cap