Warm up
1 minute bike easy pace
Then 3 rounds
5 hand release push ups
5 supine rows
Then
2 minute max calorie bike
Strength
Close grip bench press build a heavy 2
Conditioning
4 rounds
0:00 AMRAP2
5/5 single arm rows
10 v ups
1 close grip bench press
3:00 CFT 70% 2 minute max on bike
Accessory
Single arm db bench 3x8
Aussie push ups 3x max reps
Oly WOD
EMOM7
2 Snatch grip push press
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