Warm Up:
2 rounds of:
100 meter run
10 push ups
15 ring rows
20 burpees

Strength:
Bench Press (close grip)
5×5

Superset:
3 sets of
-strict press x 12 (75/55)
-pull-ups x 15
-rest 1 minutes

conditioning:
For Time
21 – 15 – 9
-Dumbbell Snatch (40#/30#)
-Ring Dips