9/20/23 shoulder to overheadx3/ close grip bench x 4

Warm up

One minute handstand hold

One minute bike

three wall walks

30 second active hang

Strength shoulder to overhead-EMOM5 three reps add weight each round

Close grip bench press, build a heavy footrest

Underhand grip Aussie push-ups, one minute Max reps

Conditioning ABAC

A-AMRAP3

Alternating step ups

B-2 close grip bench presses

I see you push-ups 70% of one minute Max

C-21-15-9

Incline, dumbbell bench press Single arm row

Calorie bike (women 15-12-6)

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Warm up 3 second handstand hold 1 minute row Then 4 rounds increase weight each round 3 power snatches 3 overhead squats Strength Power clean-build a heavy 6 Conditioning 5 rounds for time 9 bar over