5×5 bench press between 70 and 75% (leave 2 reps in the tank)
after every set, do 3 heavy weighted ring pullups/negatives
if you have strict ring muscle ups and want to work on those, do 3 of those instead.
150m waiter’s carry/arm buyin purple/blue
Kettlebell snatch/arm–must do all reps before switching purple/blue
No cal difference today