Strength: For Quality

5+5+5 DB Bench Press (5 right arm, 5 left arm, 5 both arms together) + 10 reverse Grip Bent Rows x4 sets

then,

3×10 DB Incline Bench + 3×15 Barbell Curls

Workout: For Time

21-15-9 Hang Power Snatch RX(75/55)

21-15-9 Calorie Echo/Assault/Ski

1 Minute Plank Hold **RX+ 30 second Hanging L-Sit** (Accumulate if you can’t do either unbroken)