Warm up
Mobilise as necessary
Row 500m at 70%
Strength
Bench press 9 sets of 3 at 65% (three sets wide grip, three close, three normal)
Metcon
26 minute AMRAP
6 bar muscle ups
5 ground to overhead 100/65
19 toes to bar
88 double unders
Scaling options:
Bar muscle ups - chest to bar pull ups
Ground to overhead - reduce weight
Toes to bar - hanging knee raise
Double unders - 3x the number in singles
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