In WODs

For total time:
3 rounds of:
10 snatches/power snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups/10 pull-ups
12 bar-facing burpees

Time cap: 12 minutes

Conjugate lift:
Bench press 9sx3r at 50% 30’sec rest between sets (speed focus)
Incline Dumbell chest press 4sx8-12
Sphinx Pushups 4sx10 (+wt)
Core : 3 sets ME STRICT TTB
Finisher: 100 ring rows

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