Warm-Up
EMOM for 16 Rounds 
1: 12-20 Push-Ups
2: ME Bar Hang (palm over bar)
3: 1 Minute to accumulate Hollow Hold 
4: 1 Minute to accumulate superman hold

Conditioning 
4 Rounds for time
20 Side Ball Slams (alternating)
15 Burpees
20 Cross Body Dumbbell Snatch

Strength 
3x10 Push Press w slow descent

Accessory
Hammer Curls
3 sets x 20 reps
3 sets x 20 Forearm curls