Strength
Bench Press
Find a heavy single in 15 mins
Conditioning
9-6-3
bar muscle up
30-25-20
abmat situp
15-15-15
front squat
9 minute cap
Notes
Today’s workout is a triplet of Bar Muscle ups, situps, and front squats. Your score will be the time it takes you to complete the work, or the 9 min cap.
For the Bar muscle ups, the set of 9 should be something you do in no more than 3 sets. 12-9-6 burpee chest to bar or burpee pullups can also be good options today.
Make sure to use your arms on the situps to create some momentum, along with keeping your hip pressed into the AbMat.
The front squats stay at 15 throughout the workout. Choose a weight that can be done unbroken, and should be more of a burn.