Thursday

A.

5 sets: close grip bench press (32X0) 6-4-4-3-3

tempo = 3s descent, 2s pause on chest 

B.

3 sets: 8-12 ring rows (30X2)

tempo = 3s descent, fast up, 2s pause at top

C.

12 min amrap:

3 hang power cleans (155/105) 

6 push ups 

9 air squats