September 17th @ 1pm

Warm Up
2 rounds
200 touches with jump rope
dynamic stretching
deep squat holds (get in a low squat and stay there for a bit, move around, hit the tender bits)

Strength: Bench Press
5x5

or

65% 1RM x 5
75% 1RM x 5
85% 1RM x 5+

WOD:
Three rounds, 9-6-and 3 reps, for time of:
165# barbell Thrusters
Muscle-Up