Bench Press

3×8, then 2×5 (athlete choice on weight, 5s should be heavier than 8s)

METCON:

AMRAP 15:

18/14 Cal Row

12 Double DB Lunge – 6 each leg (RX: 50/35

6 Ring Muscle Ups (Scale: A) Bar MU B) 15 Push Ups)

Accessory superset

3 Rounds:

20 Banded Pull Aparts

20 Banded Tricep Extensons

*Rest 1:00

OPTIONAL ADDITIONAL WORK:

A) 1 set of max strict hspu

B) 4 sets of 50% of max strict hspu