Strength:

A1) Standing Filly press + bicep curl (Non working hand holds KB in front rack, working hand holds a DB x 8 / side @31×1

Rest :30

A2) DB fly + row x 8-10 reps

Rest : 2:00
X 4

Conditioning

EMOM x 20
1: 15/12 cal
2: 50 DU
3: 10 Burpee box jump over
4: rest