Workout of the day

5 Sets: E3MOM

DB Bench-Press

12-10-8-6-4 reps:

Double DB Bent-over row

10 reps:

* Start with a light to moderate weight for the DB Bench-press. Increase weight each
set to finish AHAP. Choose a weight for the rows that will get challenging but will allow you to maintain
good form.

10-Rounds: (12 min cap)

3 Strict Pull-ups / 5 Ring rows
4 Power-Cleans
5 STOH

Barbell Weights:

L1: #55/75
L2: #65/95
L3: #85/115
*L4: #95/135 + 1 Bar Muscle-up

3 Sets:

10 Reverse flys
10 Lateral raises
10 forward raise