Strength

A1) BB Z-press x 12 reps @2111
Rest :30
A2) Single arm Torso row x 10 / side @21×1
Rest :30
A3) hanging high knee x 12-15 reps

Rest 2 Mins

x 3

Conditioning

3 rounds

90 DU
30 hang DB clean and press / 15 BB C&J
15 Burpee over weight

Rest :90