Strength:
A1) Bench Press: 5×1 to 1RM
A2) Ring Row: 5×20 sec max reps at bodyweight
Skill
A) 5 rounds (stay hollow) – 5 narrow grip PU, 5 normal grip PU, 5 wide grip PU.
B) after cond. 5 sets of of 10 evil wheels
Conditioning:
EMOM x 30 min:
0:00- 12 Burpees
1:00- 6 Deadlift (275/185)
2:00- 40ft HS Walk