(Competition / Phosphogenic 1-10 sec bursts)
Warm-up (15 min)
SOD 1
Bench Press: Work to a heavy set of 3 (15 min)
SOD 2
2 Max Effort Attempts: Muscle-ups / Chest to bar Pull-ups / Chin Over Bar Pull-ups / OR Chin Over Bar Hold (5 min rest between each attempt) (10 min) (write both attempts on board)
WOD
Tabata These:
1st Tabata: Hollow Rocks (optional plate)
2nd Tabata: Plate Ground to Overhead (45/25)
