Strength

Bench press
Strength 5*3
Hypertrophy 6*6 (45sec rest in between sets)

accessory

3 sets of 8-12 reps
DB bench
Single arm rows

workout

15 min EMOM
1: 3 power clean+3 Front squat+3 STOH
2: Sandbag carry (corner of building and back)
3:rest