Warm-Up
EMOM for 12 Minutes
Round 1: 40 second single under (switch jump every round)
Round 2: 7 Renegade Row Burpee
Round 3: ME Strict Chin-up (slow negative on last rep)

Strength
2 Rep Max Push Press
E2MOM for 5 Rounds
3 Push Press @ 80% of 2RM

Conditioning
14 Minutes AMRAP
20 Handstand Push-Up
20 Chest to bar Pull-Up
20 Ring Dip
20 Toes to bar