Bench

Warm Up:
2min DU's then 2 rounds of: 5 push ups, 5 clapping push ups, 10 shoulder dislocates (round 2 with narrower grip0, 10 walking spiderman lunge

Buy in:
Bench Mechanics, bench warm up, push jerk mechanics, med ball clean mechanics

Strength:
1-1-1-1-1-1-1 Bench Press

WOD:
With a continuous clock, as many reps as possible
1:30min Push Jerk 75/55
1:30min Medicine Ball Cleans 20/14
1:30min DU's

Cash out:
Handstand practice/holds

All workouts will be scaled to your individual fitness level.