PUMP
Push & Pull
5 sets:

8 Barbell Bench Press @ RPE 5
12 DB Bent Over Rows (5 per side) @ RPE 5

*Rest 1:00 in between sets.

WORKOUT OF THE DAY
“18.1”
AMRAP x 20:

8 Toes To Bar
10 Single DB Hang Clean and Jerks @ 50/35 *switch every 5 reps
14/12 Calorie Row

*Perform 5 clean and jerks with one arm, and then switch.

F: 35/20 & Knee Raises
P&M: As Written