Pre WOD

Bench press

4 X 7

Workout of the Day

1. EMOM x 10 MINUTES
   MIN 1 – :45 Max Ring Muscle-Ups or strict pullups
   MIN 2 – 10/8 Cal Bike
   (Score is Total Muscle-Ups or pullups)

-Rest 3:00 b/t Part 1 & 2-

2. EMOM x 6 MINUTES
   MIN 1 – :45 Max Up-Downs
   MIN 2 – 12/10 Max Cal Bike
   (Score is Lowest Reps of Up-Downs)