WOD 6.5.23

E3MOM x 9 Minutes (3 Rounds)

Bench Press
5-3-1

Round 1: 5 Reps @ 75%
Round 2: 3 Reps @ 85%
Round 3: 1 Reps @ 95%

%’s Based Off Of 1RM Bench Press

Skill Work
Ring or Bar Muscle Up Prep
Pistol Prep

1) Option 1:

3 Rounds As Many Reps As Possible

3 Minute AMRAP
5 Ring Complex*
20 Alternating Pistol Squat
Max Rep Box Jump 24/20″

1 Minute Rest

*1 Ring Complex =
1 Toes-to-Ring
1 Muscle Up
1 Ring Dip

2) Option 2:

3 Rounds As Many Reps As Possible

3 Minute AMRAP
5 Pull-up Bar Complex*
20 Alternating Pistol Squat
Max Rep Box Jump 24/20″

1 Minute Rest

*1 Pull-up Bar Complex =
1 Toes-to-Bar
1 Pull-up
1 Bar Muscle Up