Skillwork
Barbell Bench Press
1 warm up set Barbell+ (10 to 20 reps)
Then working sets
5 sets of 6 reps
Build to heavy (sets 1-5) Last set is drop set
Then
Dips
Matador attachment
5 sets x 6 reps.
Conditioning
10 min AMRAP
30 Air Squats
15 Close Grip Push Ups
20 Alternate V Ups