SPEED CLOSE GRIP BENCH PRESS & EMOM 20

A) Strength:

1) EMOM 3:

3 Speed Close Grip Bench Press @ 50%

- Use chains or bands if possible and drop the load to 40%

- Then - 

Every 1:30 x 3:

3 Close Grip Bench Press building in weight.

2) Every 1:15 x 3:

15s Wide Stance Banded Pallof Press Iso Hold each side (15s L/15s R with 45s rest)

B) WOD:

EMOM 20:

Minute 1: 50 Ft. each Arm Bottoms-up KB Carry (light)
Minute 2: 15 American KBS (Rx = 53/35, S = 35/26, 26/18, Russian Swings)
Minute 3: 40 Double Unders (S = 40s DU Attempts, Single Unders)
Minute 4: 15 Toes to Bar (S = Hanging Knee Raises, Abmat Sit-ups)
Minute 5: 15 Plate Ground to Overhead (Rx = 45/25, S = 25/10)

C) Extra Credit:

Rollback Tricep Extension on the Floor: Max Reps in 4:00