Competition Wednesday

CrossFit

+

Gymnastics Ring Complex:

5 Unbroken Sets:

1 Strict Muscle Ups

2 Ring Dips

3 Kipping Muscle Ups

- Rest as Needed

+

Bench Press:

- 1 at 95%

Speed Bench:

- 3 x 5 reps at 85%

+

Deadlift:

- 5 x 1 at 85%

+

Hypertrophy Finisher:

8 Sets: 3” decent Tempo DB Rows

8 Single arm DB Rows - L

8 Single arm DB Rows - R

Rest 30” b/t sets