Part 1.  (15 minutes)

Bench Press 1×3 at 70% 1RM
Bench Press 1×3 at 80% 1RM
Bench Press 1×3+ at 90% 1RM

Rest as needed between sets.

Part 2.  (20 minute time limit)

30 Muscle – ups

For Time

or

“GI Jane”

100 Burpee Pull-ups

For time

workout will be based on your muscle up skill level.