Warm-Up
2 Rounds 400 Meter Run
2 Rounds
10 Reverse Grip Bent Over Row(add weight each round
10Push-Up (hand Release)
10 Reverse Flys (light)

Strength
Every 2 Minutes for 5 Rounds
1-4: 5 bench press @ 85% of 5 RM
5: ME Bench Press @ 85% of 5RM

Accessory
3 Minutes ME strict Chin up (sub box assisted pull-ups)

Conditioning
1000 Meter Row
50 Ring Dips
30 Hang Power Cleans (135/95)