Chest Day!

Strength a.1: Dumbbell Incline Bench Press (3x8) low incline a.2: 1-Arm DB Row (3x8/side tempo 20X0) Metcon (2 Rounds for reps) 7 minutes ON, 2 minutes OFF - 2 total rounds (18 minutes)

"ON" AMRAP 7 minutes

8 dumbbell push press

8 dumbbell power clean

20 double unders

Choose weights light enough to be unbroken the entire workout

"OFF" 2 minutes rest

Attempt to have the same score during the first and second AMRAP Extra Work a: 1/2 Kneeling Bottoms Up Kettlebell Press (3x8 tempo 20X0) b: Ring Pull Up (3x4 tempo 22X0) false grip

load if able

unload with feet on box

maintain hollow position throughout c: Dumbbell External Rotation (3x8 tempo 20X0) #workoutoftheday