1. Bench Press (Work up to a new 1RM)

This is the peak of the 2nd 531 cycle, so goal is to hit a establish a new max

2. Every 30 seconds, for as long as possible, complete:

1 rope climb

*If rope climbs are a major strength of yours, go legless. I’d like to see at least 10 rounds/climbs, so you can use that as a gauge on what method you use. If you think that legless is a walk in the park, then make them L-sit rope climbs.

3. WOD

Complete AMRAP in 15 minutes of:

10 front rack lunge 50/35kg

2 muscle up

*After each round completed, add 2 muscle ups. For example, rd 2 = 10m + 4 muscle up, rd 3= 10m + 6 muscle up, etc.