Strength

A1) BB Z-press x 10-12 reps @2111
Rest :30
A2) Single arm Torso row x 8 / side @21×1
Rest :30
A3) hanging high knee x 15-20 reps

Rest 2 Mins

x 3

Conditioning:

For time:

400m run
15 Strict press
15 lateral burpee over the bar
400m run
10 Push press
10 lateral Burpee over the bar
400m run
5 Push jerk
5 lateral burpee over the bar