Pendlay Row 5x5 - Rest 90 Seconds - Build weight throughout the five sets.
Bench Press 5x3 - Rest 2:00 - Build to a heavy triple.
3 Rounds for total working time of:
7 Muscle ups/14 Ring dips
Rest 60 seconds after each round.
*Workout is scored for total working time, however times for each round should be noted.