Workout of the day -Friday

A)Emom 12 min

Min 1- 15 Wall balls

Min 2- 10 toes to bar

Min 3- 10 strict press

Immediately into

2 rounds for time of

15 wall balls 20/14

10 toes to bar

10 strict press

B) Bench Press 4 x 8 (3 second decent, 1 second pause)

Or

3 supersets of

Dumbbell bench press x 10

Ring rows x 8