Structural - 3 sets X 1 min each

Ring Rotations + Pull
Walk out + Push up


Bench Press - 2 RM

Strength/Lift 2

Pendlay Row


*After each set*

Planche style push up X 6
one arm DB row X 12

Conditioning - AMRAP in 8 min

Ball Slam X 12
Burpee 6


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