Warm Up
1 minute plank
7/5 cal row
30 seconds of scapula push ups
Strength
Close grip bench-Build a heavy 4
Conditioning
A B A
A 5 rounds 4 minute cap
8 kb high pulls70/53
8 v ups
B EMOM4
2 close grip bench presses
20 second goblet squat hold
Accessory 1
1/2 mixed tabata
Decline push ups
L hang
Accessory 2
1/2 mixed tabata
Incline push ups
Active hang
Oly WOD
EMOM7
2 snatch jerks
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