Strength
Bench Press 3 reps @ 55 percent Emom 8

Conditioning

Tabata (4 minutes ea)

Bench Press 115/85

Landmine Press 75/45

Squeeze Press 40s/20s

Plate Tricep extension 45/25

Hammer Curls

Cardio Finisher

Row max meters in 3 minutes x 3

Combat Finisher

Tabata Jab-Cross-hook