Workout of the Day:
A. Bench Press :45/2:00
5.5.5 @70% 3.3.3.3 @75%, 1,1,1,1,1 @80%
B. EMOM x10
Odd :30sec Rope Hang or 5 Rope Pull Ups
Even: 10 GHDSU
C. EMOM x10
Odd: 6-10 Ring Dip or Ring Push Up
Even: 10 Hip Extension
Competition:
Rest Day or Make-Up