Prep
2 Sets
Side Plank x 30 sec per side
Thoracic Rotations x 10 per side
Bottom of Bench Dip Hold x 30 sec

Essentials
A.
4 Sets
Bench Press x 3 reps
Rest 30 sec
mixed grip chin over bar hold x 5-10 sec
On the 2:30

B.
1 Set
Bench Press x max unbroken reps @70%
Mix grip hang from bar x max unbroken time on the 3 min mark

C.
7 min amrap
2-4-6-8-10-12…
Shoulder to Overhead
Between each set
Row x 10 cal
Single under x 20 reps

Rest 3 min

7 min amrap
2-4-6-8-10-12…
Power Snatch
Incline Push Ups
Body row

Fitness
A.
4 Sets
Bench Press x 3 reps
Rest 30 sec
Weighted mixed grip Strict Pull Up x 3 reps
On the 2:30

B.
1 Set
Bench Press x max unbroken reps @70%
Strict body weight Pull Up x max unbroken reps on the 3 min mark

C.
7 min amrap
2-4-6-8-10-12…
Shoulder to Overhead 135/95
Between each set
Row x 10 cal
Double under x 20 reps

Rest 3 min

7 min amrap
2-4-6-8-10-12…
Power Snatch 135/75
Hand Release Push Ups
Chest to Bar