A1. Close Grip Bench Press 

4 reps, choose your weight, rest 20 sec then,

A2. Strict Pull Up

max effort set, rest 3min X4 sets

EMOM 12 - Sprint Finish

min 1-8, alt EMOM
odd - 8 Axle bar DL - choose a heavy load
even - 6-10 strict HSPU

min 8-12, 4 min AMRAP
8 Axle bar DL
6-10 strict HSPU

Finish with agression!

Sport Intervals

6 sets
row 20/15 cals
12 DB step overs 50/35
50' heavy sled push
5 bar MU
rest 1 min
rest 5 min b/t sets 3/4

Upper Accessory

3 sets for quality
8/8 half kneeling landmine press
12 pendlay rows