04-12-16

A. Strict HSPU. AMRAP doubles in 12 minutes. 20 doubles, 3 singles (43 reps)

B1. Bench Press. 5 reps. 90-120 sec rest. 115, 115, 120, 125, 130

B2. Bar Muscle Up. 7 reps. 90-120 sec rest.   4/3, 5/2, 5/2, 4/3, 6/1
x5 

C1. Bar Facing Burpee. 10 AFAP. 60 sec rest. 31s, 34s, 41s

C2. Pull Ups. 21 AFAP. 60 sec rest.  38s, 39s, 40s
x3

Practice butterfly pull ups somewhere in there, and work your muscle up practice / accessory work either before or after this.