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