SWOD

Every 2:00 x 5 sets
2 Pause Bench Press @75% of 1RM

*2-3 second pause at the bottom

WOD

4 Rounds:
6 Bar Muscle Ups (Or 12 Chest to Bar)
6 Wall Walks
24 Med Ball Sit Up (20/14)

* Target time: 9-11 minutes
* Time cap: 14 minutes