4 close grip bench press @ 105-105-105-115-115

15 min AMRAP:
10 toes to bar
15 pushups
400m row

4 rounds + 25 reps + 89m

Every 2 minutes: Close Grip Bench Press 5-3-2-[2.4, positioning was weird]-6-6 @ 65-85-105-105-105-105

For time:
150 single unders
20 strict chinups
10/side KB snatch @ 16kg
150 single unders
15 strict chinups
15/side KB snatch @ 16kg
150 single unders
10 strict chinups
20/side KB snatch @ 16kg
150 single unders
(18:27)

Back squat 20X1 5 @ 125
Bailed on the rest of back squats and all the front squats because my knee was wonky

4 rounds of:
Close grip bench press 30X1 @ 5-3-1-5 @ 105-115-125-115
90 seconds rest
AMRAP DB curls @ 20 lbs 9-9-9-9
3 min rest


400m run

3 min AMRAP:
30 double unders
10 American kb swings @ 16kg
6 ttb
(2 rounds + 0 reps)

2 min rest

3 min AMRAP:
12 burpees
8 box jump / step down @ 20"
6 ttb
(2 rounds + 0 reps)

400m run

Back Squat 20X1 5 @ 125-135-145-145 w/ 3-5 min rest

Front Squat 20X1 5 @ 110-125-135-145(PR!)

4 rounds of:
30X1 close grip bench press 5-3-1-1 @ 85-95-115-135
90 seconds rest
31X2 6 preach db curls @ 15lbs
90 seconds rest

1 Hang squat snatch + 2 overhead squat @65-70-75-80 w/2-3 min rest

4 rounds of:
2 close grip bench press @21x1 @ 85-95-105-115
60 sec rest
12 double kb front rack reverse lunges @ 12kg(x2)
2-3 min rest

Then for time:
50-40-30-20-10
Double unders
Burpees
19:48

For time:
40 cals assault bike
3:59

Then a 1k Row