7/10 :: Close grip bench press

Warm up

1 minute bike

1 minute close grip plank (diamond position)

30 second squat hold with feet together

Then

3 rounds of

3 close grip negative push ups

3 kb cleans

3 kb front squats

Strength

Close grip bench-Build a heavy 2

Conditioning

Emom15

Minute 1-30 seconds max kb hang squat cleans 53/35

Minute 2-30 seconds bike max calories

1 close grip bench press-using heavy 2 weight or something really close

Accessory

3 rounds

10 db flys + max pinch presses

20 (10/10) alternating kb single arm rows