Bench Press, Pallof Press, Bottoms Up KB Carry, Kettle bell Swings, Double Unders, Toes to Bar, Ground to Overhead

Strength:

1. Every 1:00 for 3:00, 3 close grip bench press at 50%
2. Bench Press, 3×3, rest 2:00 AHAP
3. Banded Pallof Iso Hold Press, 3×1 with :12 hold.  Rest :45

Metcon:

30:00 EMOM:

Bottoms Up Kettlebell Carry One Arm, 50 ft  each

15 Kettlebell Swings, 53/35 lbs

40 Double Unders

15 Toes-to-bars

15 Bumper Plate Ground To Overheads, 45/25 lbs