Warm-Up
800 Meter Run
3 Rounds
8 Half Kneeling Press ( each side)(2X02)
8 Single Arm Goblet Squats (4 each side) (2202)

Strength
E2MOM for 5 Rounds
Overhead Press
1: 70% x 3 reps
2: 80% x 3 reps
3: 90% x 3 or more reps
4: Rest
5: 30% x 30 Reps
then..
E2MOM for 5 Rounds
Squat
1: 70% x 3 reps
2: 80% x 3 reps
3: 90% x 3 or more reps
4: Rest
5: 30% x 30 Reps

Conditioning
5-4-3-2-1
Ring Muscle-up(sub x2 pull-Up)
before each round
10 thrusters (115/80)

Accessory
4x12 Dumbbell Pull-Overs+ME SA Overhead tri extension
then...
50 Unbroken Kettlebell Swings (russian try and add weight to last week)