8.9.21 MONDAY “CHIPPED BEEF”

STRENGTH:

Bench Press

75% x 5

85% x 3

95% x 1 plus

METCON:

40 Wall Balls…20/14…10/9

40 Pull Ups

30 Heavy Wall Balls…30/20…10/9

30 Chest to Bar Pull Ups

10 HDDWB’s…20/14…10/9

10 Bar Muscle Ups

3min Rest

40/30cal Bike

For Time

(20min Time Cap)