Warm-Up
3 Rounds
20 Tall, deliberate Single Unders
8 Single Arm Glute Bridge Bench press(Non dominant arm)
8 Single Arm Glute Bridge Bench press(dominant arm)
4 Rope Row(each hand on top)

Extra Warm
7 Minutes to...
3x ME Unbroken Double Under
Your best 3 scores are your sets

Strength
Bench PRASS
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
In 8 Minutes
3xME Ring Push-Up

Conditioning
4 Rounds
20 Burpees
30 Dumbbell Snatch (altnernating) Go Heavy

Accessory
4x12 Dual Dumbbell Bent Over Row