Warm up
1 minute plank
10 cal bike
9 hand release push ups
8 cal bike
7 burpees
6 cal bike
Strength
Close grip bench press-Build a heavy 6
Conditioning
4 rounds
0:00 EMOM2
2 bench presses
5/5 single arm rows
2:00 1 minute max cal bike
3:00 1 minute rest
Accessory
3 rounds
12-15 db bench
8-12 underhand grip barbell row
3 rounds
Max dips
Max chin ups
Oly wod
EMOM4
1 clean + 3 jerks (Light)
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