1a) Bench Press
75x5
85x3
95xME
85x3
75xME
1b) Pull-ups 1 rep max
2a) One arm DB Overhead Press 5x8
2b) DB Row 5x8
3a) Strict Dips 5x8
3b) L-Holds 5x for time
Strength: 10 Min EMOM 1 Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: (15min cap) 100 DB Thrusters (50/35)(40/25) (35/20)
*Every Minute on the Minute: Perform 5 DB Deadlifts (Rx+ = 7 deadl
Strength: Bench Press 7x3 @ 87.5% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: 12min Amrap 20 Air Squats 8 DB Hang Power Cleans 8 Toes to Bar / Knee to chest