Lifting: Bench Press and Bent Over Barbell Rows
Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
* Alternate movements with each set
Chipper: Rows, AbMat Sit-ups, Kettlebell Swings, Box Jumps, and Bar Muscle-ups
For time:
Row 1000m
80 AbMat Sit-ups
60 Kettlebell Swings (53#/35#)
40 Box Jumps (24″/20″)
20 Bar Muscle-ups
* scale BMU to 30 C2B pull-ups
Photo by @robcwilson