Warm Up
Mobilize Lats and stretch chest

3 rounds
5 inchworm to push up
10 cal bike
5 Strict TTB (straight legs)

Metcon
CF.18.08.28 (A)
EMOM 6:
1 lap run + ME Double unders
Strength
BENCH PRESS
 Bench press
3×1 @ Tempo 3121 90% OF 1RM

*If feels good go for a 1RM

Metcon
CF.18.08.28 (B)
3 rounds
50 Air squats
40 Sit ups
30 DB snatch 22.5/15
20 TTB
90s rest
Score is Total time.