Warm up with 3 Sets
10m Spiderman Crawl to Elbow Drop
10 Empty Bar Strict Press
5-Way Upper Body Med-ball Plyo Circuit (10ea way)

1. Bench Press (75%x 5 reps, 85%x 3 reps, 95%x 1+ reps)

2. Complete the following for time:
30 1-arm KB swing, right (24/16)
5 toes to bar
30 1-arm KB swing, left (24/16)
10 toes to bar
20 1-arm KB rack squat, right (24/16)
15 toes to bar
20 1-arm KB rack squat, left (24/16)
20 toes to bar
10 1-arm Turkish get up, right (24/16)
25 toes to bar
10 1-arm Turkish get up, left (24/15)

RX+
Complete the following for time:
30 KB snatch, right (24/16)
5 toes to bar
30 KB snatch, left (24/16)
10 toes to bar
20 1-arm KB overhead squat, right (24/16)
15 toes to bar
20 1-arm KB overhead squat, left (24/16)
20 toes to bar
10 1-arm Turkish get up, right (24/16)
25 toes to bar
10 1-arm Turkish get up, left (24/15)

COMP SQUAD

It's PB week so we'll be attempting a 1RM personal best on Bench! Then it's off to the rings for the MU benchmark...

30 Muscle Ups for time!

After completing the WOD at RX+ finish with this bit of extra conditioning

Complete 5 rounds of:

25m empty prowler push

50m suicide sprint (25m x 2)

*Rest 2 minutes.

*Push this to threshold pace, and the transition from the prowler to the sprint should be immediate.