Strength

Press 3 x 3

Set 1 - 3 @ 70% of 90% of your 1 RM

Set 2 - 3 @ 80% of 90% of your 1 RM

Set 3 - 3+ @ 90% of 90% of your 1 RM

Accessory

Seated DB Press 3 x 10

BB Upright Row 3 x 10

Calisthenics

5 rounds

5 Pull up

10 KTE

10 Lunge Twist

10 Lateral Step Over

Conditioning

10:00 AMRAP

20 Burpee

20 KB swing