| Lift 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. |
| Workout 15:00 AMRAP 150m waiter’s carry/arm buyin purple/blue Then 2,4,6, etc Kettlebell snatch/arm–must do all reps before switching purple/blue Cal bike No cal difference today Rx+ green/yellow |
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