Strength:

1RM banded regular grip banded bench press

Conditioning:

For time:

8’ AMRAP

6 alt SA devils press + 1 

24 double unders

Accessories:

5×3 push press

5×3 hang power cleans

3×12 pendlay rows

1×100 band straight arm pull downs

4×45” crunches

Cardio:

20’ AMRAP

300m ski

6 burpees 

6 chest to bar

300m ski

6 burpees

6 toes to bar