| Lift Close grip bench press 3×5 @55% Superset with :30 arch hold and :30 side plank/side |
| Workout 5 Rounds for time 6 shoulder to overhead 155/105 9 Chest to bar 150 run OR 300/250m row if it’s too cold Quarterfinals rounds 1/3/5 12 chest to bar, 2/4 6 bmu |
| Mobility 1:00 pec smash/side 10 banded IR/ER x 2 |
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