WOD Mi

Warm-up
600m run

alap 3
partner pinch grip plate holds

8x20s work/10s rest
ring rows
paloff press

5m wheelbarrow back and forth
*4x20s each

Basic Strength
Bench Press (4×3)
A
4 super sets
3x bench press @(4010)
12x decline db press

B
4 super sets
5x seated press behind neck @(4010)
16x db renegade row (8 each arm)

C
1x max reps ring rows @(4010)