Warm-up

Strength: 4 sets 

1a) Bench Press x 3-3-2-2

1b) Dumbbell Hammer Curls x 16 total reps (alternating)

Conditioning:

As Many Rounds and Reps as Possible in 12min of:

6 Strict Handstand Push-ups

8 Hang Power Snatch 115/75

10 Alternating Pistols

24 Double-unders

Or

As Many Rounds and Reps as Possible in 12min of:

6 L-seated Dumbbell Press or Strict Variation

8 Hang Power Snatch

10 Alternating Barbell Front Rack Reverse Lunges

24 Double-unders or Single-unders