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