Competitors:
AM
A. Split jerk; 2, 2, 1, 1; rest 2 min
B. Bench press; 4-6×5; rest 2 min
C. Weighted dip; 4-6×4; rest 2 min
+
5 rounds For max reps:
1 min hspu rest 1 min
1 min airdyne calories rest 1 min
PM
A. Muscle ups; 2-3 on the min for 15 min (increase total work from last week)
B. 50 CTB for time x2; rest 5 min
+
row 500m @85% rest 2 min x4