Warm-Up
Pre warm-up
50 Diagonal Band Pull aparts (25 one direction, 25 other direction)
30 second arm bar stretch (each side)
then…
EMOM for 9 Minutes
1: 10 Floor Press (2020, use kettlebells)
2: 15 Ball Slams
3: 7 Strict knee to elbow (deliberate hold at top. touch tips)

Strength
Warm up to a heavy set of 5 bench press
E2MOM for 6 Rounds
1-3: 5 Bench Press (add weight as you see fit)
4+4 Medball Throw against wall (left arm dominant, right arm dominant)
4-6: 3 Bench Press (Continue building)
2+2 Medball Throw against wall (left arm dominant, right arm dominant)

Conditioning
5 Rounds NFT
3+3 Turkish Get-Up (each side, unbroken)
15 Ring Push-Ups (sub neutral grip push-ups on dumbbells)
8 Strict Mixed Grip Pull-Up (alternate hands each round. spot each other)