Bench Press: 3-3-3 & 3 RFT: Run, Air Squats and Muscle-ups

Bench Press: 3-3-3

Bench Press 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

3 RFT: Run, Air Squats and Muscle-ups

3 rounds for time of:
Run, 400 m
50 Air Squats
10 Muscle-ups

BTWB
Photo by @robcwilson
Results
Results cont