Warm Up:
8 Rounds 20sec work 10 sec rest, 
Row for cals
Then:
5 V-Ups
10 Pull Ups
15 Push Ups

Mob:
2 min Tricep smash on parallel bar
1 min per side banded hamstring ext/ flex

Lift:
3X12 Bench Press- Dynamic effort (65%)
3X12 JM Press
3X8 Deadlift- Dynamic effort excellent form  (60-70$%)

Conditioning:
4 Rounds, 1 min rest between
Unbroken Handstand Push Ups/ Pike Push Ups/ Strict Press
15 bent Over Barbell Row Fast- 35/45#

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