Bench Press and Ring Pushups then Wall Walks and Pullups

Working on Strict Muscle Ups…

• 3-5 x Ring Reverse Rows with False Grip (pull to sternum)

Every 2 minutes for 10 minutes, work up to a heavy

• 5 x Bench Press

Then every 2 minutes for 10 minutes (5 rounds)

• Round 1 – 10 x Ring Pushups with both hands on rings
• Round 2 – 10 x Ring Pushups with left hand on ring, right on ground
• Round 3 – 10 x Ring Pushups with right hand on ring, left on ground
• Round 4 – 10 x Ring Pushups with left hand on ring, right on ground
• Round 5 – 10 x Ring Pushups with right hand on ring, left on ground

Set the rings to about 5cm off the ground.

Then for time

• 5 x Wall Walks
• 5 x Strict Pullups
• 4 x Wall Walks
• 5 x Strict Pullups
• 3 x Wall Walks
• 5 x Strict Pullups
• 2 x Wall Walks
• 5 x Strict Pullups
• 1 x Wall Walk
• 5 x Strict Pullups

Results: Bench Press 135-155-165-170-175lbs. Metcon 9:59.