3 x 5 Close Grip Bench Press....

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Strength

3 x 5 Close Grip Bench Press @80% of 5RM

F: 3 x 8 @30x1 Tempo (use same weight for all sets)

P/S: Warm-up to working weight and perform as written

Conditioning

20 Min AMRAP

Row

Wall Balls

Push-ups

F: 150m + 12 Wall Balls + 10 Push-up

P: 200m + 30 Wall Balls 20/14 + 15 Push-up

S: Performance done unbroken

Competition

4 x 3 Deficit HSPU 5 second negative

4 x 8 Kip Swings On Rings