Warm up
3 Rounds
5 pull ups
10 push ups
15 squats

Strength
5×5 bench press… what???
Yes we are benching today
Or get one more session of 5×5 squats in at or around 90 percent…
MONDAY IS THE LAST DAY OF THE CYCLE. YOUR FINAL 1 set of 5 max

Wod
AMRAP 10 Minutes
4 Bar Facing Burpees
2 Power Cleans 185/125lbs
2 Muscle Ups

**Muscle up sub 4 pull ups, 4 dips (no bands on the dips on the rings if you are using rings, jump up and let yourself down slow or do bench dips

Extra Work
12 Minutes every other minute
10 Toes to bar or knee raises even minutes
5-10 pull ups odd minutes