Strength

3 Sets
Arnold Z Press; 31X1 x 8
rest 30sec
2. Explosive Pushup; 5-10reps / bench dips x 10-12
rest 30sec
3. Strict Supinated Pullup; as many reps as possible at 21X1 tempo, stop when you lose tempo /
Archer ring row x 10 reps

rest 60-90 sec

Conditioning

Emom x 15
1: 7 Push jerk
2: Max Calories
3: Rest