S/S/S:

Bench Press

10,9,8,7,6

Increase weight each round

Higher rep phase.  Goal is the last rep of each set should take everything in you (without negating safety) to complete.  Make jumps based off feel

WOD:

3 Rounds For Time:

250m row

10 push press at 115/75

Rest exactly 3 minutes

3 Rounds For Time:

3 bar muscle ups

10 power clean at 115/75

Score= total time minus 3 min

The clock will keep running during this WOD. Once you finish the first 3 rounds, you must look at the clock and figure out 3 minutes from that point to start the next part of the WOD.

Scaling Options:

– Row – 200M run

-Push Press – as needed

-Bar Muscle Up – 2 burpee to Chest2Bar pull up per MU

-Power Clean – as needed

X-tra:

Handstand Walk – 60 feet or 120 shoulder taps

Doorway stretch – 2 min per side