• Wide Pull-ups (bar or suspension)
• Narrow Push-ups (floor or bench)

AMRAP: ~2 sets per arm = 7 min total

• 1-Arm Row x 10 reps (heavy db)
• 1-Arm Bench Press x 8 reps (heavy db)
• 1-Arm Snatch x 6 reps (heavy db)
• Switch to other arm

Ladder: 12, 10, 8, 6, 4, 2 reps = 5 min total

• Bent Row (heavy db)
• Close Grip Bench Press (medium db)

Ladder: 12, 10, 8, 6, 4, 2 reps = 5 min total

• Reverse Flies (medium db)
• Chest Flies (medium db)

Recovery:

• Bench : child’s pose with hands on bench, walk to right and left