Push + Split
2) Cycle through the following for 15 minutes:
Dead stop Bench Press x 3 reps (bring the bar down onto your chest and let go of the tension in your arms, briefly resting the bar on your chest then explode up)
Alternating Hammer Curls x 8 reps per arm
Seated sled face pulls x 10
Kettlebell windmills x 5 per side
3) "Arm and Hammer"
15 min AMRAP
5 Power Cleans (135/95)
10 Front Squats (135/95)
5 Jerks (135/95)
5 Rope Climbs (10 strict Pullups, 15 kipping)
10 Dips
4) 9 min AMRAP
2-7 Muscle-ups (pick a challenging number that you could do unbroken the first 2 sets)
3 Cleans (225/155)
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