CONDITIONING
3 Rounds For Time
10 Burpees Box Jump
15 Ring dips
20 Push-ups
45 Pull-ups

ACCESSORY WORK
Barbell curl (light) 3×15-20
Pull ups Band crossovers (light) 3×15-20
Incline bench press (heavy) 6×6-8
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Superset 1:
Flat bench dumbbell flyes(heavy) 3×8-10
Seated alternating dumbbell curls 3×10-12
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Superset 2:
Bench press 3×8-12
Chin ups 3×12-15