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Warm-Up
200 Meter Pec Walk
5 Minutes of Flow work
Push-Up
Supinated grip ring Row
HS hold (toes and nose)

Skills
EMOM for 10 Rounds
strict Chest to bar pull-up
*Choose a number that you can hit repeatedly. 
Sub:
EMOM for 10 Rounds
Odd: ME chin over bar hold to negative(never stop resisting)
Even: 8 Double Handed bent over rows

Strength
8 Rep Bench Press
Every 3 Minutes for 2 Rounds
12 bench press @ 80% of 8RM

Conditioning
13 Minute AMRAP
20 Ball Slam
15 Ring Push-Up
10 Knee to elbow

Accessory
4 sets
21s- bicep curl
rest 30 seconds
ME banded Tricep extension