Three sets of:
Bench Press x 8-10
Rest 60 seconds
Side Plank Hold x 45 seconds each side
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 8
Rest 60 seconds
+
12min amrap
50 DU
20 Alternating Dumbbell Snatches
10/10 singel arm overhead reverse lunge steps