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