5 Pull Ups
10 Push Ups
15 Air Squats
---
Lift: Bench Press - 8 x 3 Reps @ 70% - EMOM
---
WOD: 3 Min AMRAP
400 Meter Row L1, 500 Meter Row L2 & L3
Max Ring Rows L1, Max C2B Pull Ups L2, Max Ring Muscle Ups L3
Rest 2 Mins
Repeat 5 Sets
---
Giant Set: 1a. Front Raises (Thumbs Up) - 3 x 8 reps
no rest
1b. Lateral Raises - 3 x 8 reps
no rest
1c. DB Clean and Press - 3 x 8 reps
120 sec rest