1. Bench Press @ 70,75,80,85% for max reps
1. Upright BarBell Row 6-6-6-6 reps -increasing weight

2. Incline Bench 4 count lower 6-6-6-6 @ 120-130-135-140
2. Incline rear delt raise 10-10-10-10
-increasing weight for both if too easy

3. Single arm barbell Row 3x8
3. Weighted ring dips 3x10
3. Single arm ring row 3x8

WOD:

5 rds
Legless Row 150m
7 CTB pull ups
7 Strict HSPU
7 Pull ups
7 kipping HSPU

20:55 torn hand and hot outside. Good skill work

Skill work: HS work and mobility.


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