11-16-18 max effort upper body

• Bench 70%x5, 75%x3, 80%xamrap *wide grip 
• bench 4x6-8 close grip 
• chest supported rows 4x15
• Bicep curls 4x15
• bottoms up KB holds 4x20secs

then 6 rounds of tabata 20/10

• Hang power cleans 
• Db Push presses 
• Sit ups