101614

Top-half bench press

Overload

3-5 reps

Rest 30 sec

Speed bench press with 60% of max (fast as possible)

Rest 30 sec

X 5 rounds

Wod

16min Every 2 min alternate movements

Work for 1:15 rest :45sec

Clean and Jerk  115/75, 135/95, 155/105, 185/125

Rowing for cal

Skills

Death by Muscle Up

Start with 1 the first minute, 2 the second min and so on until failure to complete those reps in a min