Strength: Bench Press/DB Rows

Every 3:00 x 4 sets:

6 Bench Press with a 3 count lower

20 Alt. DB/KB See-Saw Rows

*Bench Press reps should feel really hard in set 4.. you can increase a little through the sets if needed but I really want each of these sets to be a “working” set

Conditioning:

10 Min AMRAP:

5 Sandbag Squats

5 HSPU

5 ea/ Single Arm DB Hang Clean and Jerk

*Do all 5 reps on 1 arm before switching

*If you did Wednesdays workout then you can sub Sandbag OTS for the squats today

Comp: 150/100, Strict HSPU, 70/50

Fitness: 100/75, Kipping HSPU, 50/35

GPP: 75/50, Close Grip Pushups (tricep empahsis), 35/25

Health: 50/40, Close Grip Pushups, 25/15