Lifting: Bench Press and Bent Over Barbell Rows & Chipper: Runs, Pull-ups, and Bar Muscle-Ups

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 lifts. Two bars.

BTWB

Chipper: Runs, Pull-ups, and Bar Muscle-Ups

For time:
Run 400m
50 Pull-ups
Run 400m
25 Chest-to-bar Pull-ups
Run 400m
10 Bar Muscle-ups
Run 400m

BTWB