A1. Close Grip Bench Press

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

A2. Strict Pull Ups 

max effort set, rest 3min X4 sets

EMOM 12 (ODD OBJECT) 

EMOM 12
odd - 50' HEAVY sled (25' forward, 25' reverse)
even - 10 S2OH 155/105

Sport Intervals 

every 5 mins X 5 sets
2 legless rope climbs
25' single arm OH walking lunge 70/50
8 BBJO 24/20
25' single arm OH walking lunge

Bulletproof Shoulders

3 sets for quality
6/6 half kneeling landmine press
12 pendlay rows