Close Grip Bench Press

8 reps
6 reps
4 reps
2 reps

2:30 rest - build each set

EMOM 12 (Odd Object)

EMOM 12
odd - 6 HEAVY single arm DB S2OH 3/3
even - 4-8 strict pull ups

Sport Intervals 

every 5 mins X 5 sets
20 cal row
10 pull ups
12 GHD sit ups
75' HSW

Upper Accessory

3 sets for quality
8 DB bent over rows
30 sec single arm DB hold OH
30 sec other arm