UPPER BODY STRENGTH WORK & …

A) Strength:

1) EMOM 5:
5 Speed Close Grip Bench Press @ 50%

2) Every 1:30 x 5:
4-7 Strict Pull-ups/Chin-ups

-Change grip every set (ie. wide grip pull-up, shoulder width pull-up, regular grip chin-up, close grip chin-up, etc)

3) Every 2:00 x 3:
a. 10 1-Arm KB Rows w/ rotation each
b. 10-15 Heavy Banded Single Arm Banded Pushdowns each 

4) EMOM 4:
20s RKC Plank 

B) WOD:

For time: (12:00 Cap)

21-15-9

Hang Power Clean & Jerk (Rx = 115/75, S = 95/65, 75/55, 65/35)
Pull-ups (S = Band Assisted Pull-ups, Ring Rows)

Rx+ = C2B Pull-ups

C) Extra Credit: 

 AFAP:
75 Banded Facepull-aparts 
75 Banded Pulldowns 
75 Banded Hammer Curls 

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