Warm-up:

4x (30/30) Mt. Climber/Hold

1min Rest

4x (30/30) PVC Shoulder Press/Hold

Strength:

1) 6×2 Strict Press @85%

2) 3×10 Pendlay Row, increase as needed

Warm-up 2×2 Strict Press, 1×10 Pendlay Row

Conditioning:

8 Rounds

:20sec Wall Ball

:10sec Rest

:20sec Kettle Bell Swing

:10sec Rest