ME floor press 6×3. Rest as needed between sets
Rest 5-10 min then perform for time:
4 rounds of
2 bar muscle ups
You have 5 attempts at 2 bar muscle ups. If you cannot complete the bar muscle ups, do 5 burpees as a penalty. Sub 10 burpees for the bar muscle ups if needed.
Post loads and results to comments. Good luck!
Ps. Here is what a bar muscle up looks like!