Mobilize, then:
A.
Three sets of:
Tempo Bench Press x 6 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 90 seconds
Barbell Loaded Bulgarian Split Squats x 6 reps each @ 31X1
Rest 90 seconds after each leg
Both of these movements should be loaded HEAVY. As in, I would rather you fail the sixth rep than have the ability to complete a seventh if your life depended on it.
Followed by…
One set of:
Bench Press x Max reps @ today’s 6-rep working weight (no tempo)
Rest 90 seconds
Barbell Loaded Bulgarian Split Squats x 20 reps each @ 10X0 with 60% of today’s working weight
Rest 90 seconds after each leg
B.
For time:
30-20-10
Deadlift (185/135 lbs)
9-7-5
Bar Muscle-Ups
Time Cap: 12:00
Scaling Options
Bar Muscle-Ups
Jumping Bar Muscle-Ups
Chest-to-Bar Pull-Ups (banded if needed)
Pull-Ups (kipping or butterfly)
C.
Three sets of:
Glute Ham Raises x 6-8 reps @ 3011
Rest 60 seconds
Reverse Snow Angels x 20 reps (slow and controlled)
Rest 60 seconds