Workout of the day

12 min EMOM

Min 1: 8 / 6 / 6 / 4 Bench Press
Min 2: 8-10 Seated DB Press (light / moderate)
Min 3: 12 DB Reverse flys

Finisher: 1 Max Set of Bench Press @ 50% of your last set of 4s from today

*Starting at about 60-70% build over each set as the reps decrease on bench press. For each set you should have 2-3 more reps in the tank.
Think about reaching out and away from your body with slight bend in your

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For time:

9 Power-Cleans
21 HSPU
7 Power-Cleans
15 HSPU
5 Power-Cleans
9 HSPU

* Barbell Weights increase each round:
L1: 9 PCL #55/75 - 7 PCL #65/95 - 5 PCL #85/115
L2: 9 PCL #95/135 - 7 PCL #105/155 - 5 PCL #125/185
L3: 9 PCL #125/185 - 7 PCL #145/205 - 5 PCL #155/225

*Scale HSPU with Z-Press

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No measure

12 Evils wheel + 6 Slow eccentric dragon flags (3-5 sec)
4 mins Plank (accumulate)

* Start with 12 evils wheels + 6 dragon flags, then hold a plank
for as long as you can, when you break from the plank complete
another round of evil wheels + dragon flags. Continue this pattern
until you have accumulated 4 full mins of planking.