Warm-Up
9 Minutes of Flow work
100 Meter Run
Air Squat
Single arm KB Swing(alternating)
Push Press(dumbbell)

Strength
EMOM for 22 Minutes: Alternating
Odd: 2 Back Squat @ 85% of 3RM/ 90% of 5RM
Even: 2 Push Press @ 85% of 3RM/ 90% of 5RM

Conditioning
5x250m Row Sprint
1:1.5 rest