A.
5 sets:
9-7-7-5-5 Close Grip Bench Press (30X0)
super set each set of bench press with 8-10/arm single arm bent over KB rows
B.
EMOM for 6 sets (24 mins):
Station 1 – 200m run
Station 2 – 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
Station 3 – 60s max reps KBS
Station 4 – Rest