General:

2 Rounds

8-12 Band Pull Over w/:02 in shortened (squeeze position ea rep)

10 Close Grip Bench Press

5-10 Scap Pull Ups

Specific

A.

1.) 8 Close Grip Bench Press

2.) 8 Reps

*load first attempt ~60% of 1rm bench if you know it

B. & C.

1.) 5-7 DB Bench @goal

2.) 5-7 Inverted BB Rows

3.) 5-7 DB Rear Delt Fly @goal

*don't have to test or anything just grab db's that you will be using for part C

Every 3:00 x 3 Attempts

8 Close Grip Bench Press

Then @9:00 Begin B

1 Set

Max Unbroken @85% of A

EMOM x 12 MIn

Min 1 - :40 AMRAP DB Bench Press, 50/35lbs

Min 2 - :40 AMRAP Inverted Barbell Rows

Min 3 - :40 AMRAP DB Bent Over Rear Delt Fly, 30/20lbs

Min 4 - Rest

Rest Until 14:00 then Begin C

2 Sets

15-20 Dual Dumbbell Bicep Curls

20-30 Bench Dips

Rest 1 Minute