Bench

Warm up:

Row 1K

20 Muscle Ups

20 HSPU

20 HR push Ups

20 GHD Sit ups


SWOD:

Bench Press- 10,8,6,4,2

Power Clean- 7x2 From the Floor


Muscle Endurance-
Every minute on the minute for 10 minutes:

1 Power Clean + 1 Hang Power Clean + 2 Front Squats M 185/ W 105


WOD-

AMRAP 8 Minutes:

3 Tire Flips
6 Burpee Box Jumps onto Tire
9 Push Press 115/75