12 Minutes Volume Accumulation:
2 Muscle-Ups + 3 Strict Ring Dips
30 second L-Hold
9 Power Snatch 95/65
9 Handstand Push-ups
Extra Work/Cash Out:
Bench Press 5-5-5-5-5
- Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth and fifth sets.