8/6/13Posted on August 6, 2013 by affiliate Strength: A1: Bench Press: 77% x 5 87% x 3 97% x 1+ A2: Bent Over Rows: 3×5 Conditioning: 4 Rounds: Every 4 minutes complete the following: 400 m Run ME UB set of Muscle Ups [ME Pull Ups and Ring Dips] (Pull Ups must equal Dips) 10 Burpees