Strength :
1) Speed Close Grip Bench Press: 3 x 3 @50%, every 60s.
Then, 3 x 3, up to a moderate weight of 3 Close Grip.
2) Banded Pallof Press Iso Hold, Wide Stance: 3 x 12s each side. Rest 45s.
Metcon :
EMOM 20:
Minute 1: 50 Ft. each Arm Bottoms-up KB Carry (light)
Minute 2: 15 KBS (53, 35)
Minute 3: 40 Double Unders
Minute 4: 15 T2B
Minute 5: 15 Ground to Overhead with a plate (45, 25)
L2: (35, 25) (40s Double Under Attempts) (Knee Lifts) (25,15)
L1: (35, 25 Russian Swings) (40s Single Unders) (Abmat Sit-ups) (15, 10)