Strength:

Bench Press
Week 3: Basing off 90% of 1RM:

1 set of 3 @70%
1 set of 3 @80%
1 set of 3 @90%

Workout:

16 EMOM:
Min 1-2: AMRAPs of:
6 Hand Release Push Ups
12 Up Downs
24 Alternating Russian Twists
Min 3: Max Strict Ring Dips
Min 4: Rest