A. Warm Up
3-4 sets NFT
15/12 cal airdyne
6 False Grip Chest to Ring Row
20m/arm Single Arm KB Overhead Carry
10 Tuck Ups + 15 second Bent Hollow Hold
B. Strength
3 sets of the following superset
Pronated DB Bench Press
6-8 reps @ 21X1 Tempo
Wide Grip Strict Pull Up
3.3, 10 seconds in between sets
*Weighted if bodyweight is easy
C. Conditioning
3 rounds for time
12-18 Toes to Rings Unbroken
Run 200m
-rest 60 seonds-
12-18 Ring Push Ups Unbroken
Row 21/18 Cals
-rest 60 seconds-
*Only perform an unbroken set and if you are about to fail stop a rep or two short of that.