5 sets of:

- 8 tempo dumbbell bench press (use the tempo of, 3 seconds up, 3 second hold at the top, 3 seconds down)
Add weight as you go.

- 5 tempo strict pull ups (same tempo as bench press.  Use a band to keep the tempo or scale to rings rows with the same tempo)

- 10 strict hanging knee raises with a 3 second hold at a 90 degree angle

For time:

75 Hang power cleans 95/65#

**Every time you break, complete 30 double unders or 100 single unders

Rx+ 115/75#