5 sets of 10 Reps bench press
*as heavy as you can get 10 reps each set
For Time:
400m Run, 15 Muscle-Ups (scale = 15 pull-ups + 15 ring dips)
400m Run, 21 Toes to Bar (scale = 42 sit-ups)
400m Run, 27 CTB Pull-Ups
400m Run, 9 Ring Muscle-Ups (scale = 9 pull-ups + 9 ring dips)
400m Run, 15 Toes to bar (scale = 30 sit-ups)
400m Run, 21 CTB Pull-Ups