Prep:
EMOM x 9 minutes
1) 12 calorie row
2) 12 burpees
3) 40 double unders
3 sets of:
10 single-arm landmine press (5/arm)
10 bent over barbell row (light)
Strength
Strict Press + Push Press Work
6 sets of:
2 strict press + 4 push press
(rest 2 minutes between sets)
(each set @ 80-85% of 1RM strict press)
Conditioning
Every 3 minutes x 7 rounds:
30/20 calorie Assault Bike
12 strict handstand push ups
Accessory
3 sets of:
4 hollow/arch swings + 4 ring muscle ups + 4 strict ring dips (on top of rings)