Strength:

Bench Press

5-3-2-2-2, warmup to 70% and do 1st set @ 75% adding weight as you can for each set working up to a heavy double.

Workout:

3 Rounds for Time:

9 Push or Split Jerk

15 Pull ups, chin over or 10 C2B

18 SDHP w/KB 24/16 kg