Weightlifting:
Close Grip Bench Press 10x3: 60 Sec Rest - 55% 1 RM Bar Weight 25% 1RM Band Weight
Power Snatch 5x3: 60 Sec Rest - 55% 1 RM Bar Weight 25% 1RM Band Weight
DB Bench Press 5x15: Rest as needed
Conditioning
50 Rounds
1 Muscle up or CTB Pull Up
2 Devil Press
3 DB Muscle Clean
Pre-Hab
Cable Tricep Extension 150 Reps (20-30 Rep sets)