A) Build quickly to 75% bench press

B) EMOM x 15 min
1: Bench press 5@80% – 3@85% – 2@90-95% – 1@95+% – 1@ 95+%
2: Bent over DB row x 6-8/side AHAP
3: rest and build on BP
*Heavier than 7/5

C) Every 4 minutes x 16-20 (4-5 sets) @ 90%
– 250/200m row
– 6-10 Toes to bar
– 10 Push press (115/75)
– 30 Double unders (90 singles)

D) Optional: 3 sets not for time
– L-sit single leg lifts x 20/leg
– 15 DB tricep rollback extensions