Take the first 15-20 minutes to find a 1RM bench press – make sure to keep those shoulders tight and leverage yourself against the ground using your feet. For the metcon, this should be a moderately heavy weight – lunges shouldn’t be too easy. Scale muscle-ups to 2x pull-ups or ring rows and 2x dips.

Strength

Bench Press
1RM

Conditioning

For Time

18 front rack lunges, 135/95#
9 muscle-ups
12 front rack lunges, 135/95#
6 muscle-ups
6 front rack lunges, 135/95#
3 muscle-ups