Pause Bench Press- 5X3@80% or RPE4 
*18 min cap. 3 sec pause.

EMOM- 5 Min on each circuit. Rest 2 min after. 
C1: 
5X- BB Strict OHP (95/65) 
15X- Push-ups (floor to lockout)

C2: 
5X- Burpees 
15X- V Sit-ups