Warm-Up
3 Rounds 
25' Crab walk 
12 Z Press (21X0)
14 Deadbug Passes (alternating)

Strength 
Warm up to a heavy 3 bench press (80ish% of heaviest bench)
E4MOM for 4 Rounds
3 Bench Press 
5 Plyo Push-Up 
5 Dumbbell Push-Press (heavy)
4+4 Medball Throw against wall (left arm dominant, right arm dominant) 

Conditioning 
5 Rounds
40 Double Under 
12 Toes to Bar
7 Power Jerk (155/105)