5.23.23 WOD

2 Rounds:
10 Empty BB bench press
10 Empty BB rows
10 Banded front raise
20 Double or single unders

Then

E3MOM x 5
(week 4 of 6)

Min 1: 6 Bench Press
Min 2: 6 Inverted BB rows + ma
Min 3: 15 Plate front raises

Finisher:
5 Pause bench press with a 2 sec pause at the bottom @ 55% of your heaviest 6

Then…

14:00 AMRAP:
20 double unders
10 RKBS
8 box step ups
6 Pull Ups