Strength
Press 3 x 5
Set 1 - 5 @ 65% of 90% of your max
Set 2 - 5 @ 75% of 90% of your max
Set 3 - 5+ @ 85% of 90% of your max
Accessory
DB Row 3 x 10
Tricep Extension 3 x 30
Calisthenics
5 rounds
5 Ring Dip
10 KTE
15 GHD Sit up
20 Sit up
Conditioning
10:00 AMRAP
20 Slam Ball
15 Push up
10 Box Jump