Skill-work:
3 Rounds
12 reps Incline DB Bench
12 reps Ring Dips ( weighted if possible)
12 banded upright row
Conditioning:
EMOM for 20 Mins
Alternating Mins
Min 1: 10 burpees
Min 2: 50 DUs
If cannot DU can do 30 sec echo bike sprint
Skill-work:
3 Rounds
12 reps Incline DB Bench
12 reps Ring Dips ( weighted if possible)
12 banded upright row
Conditioning:
EMOM for 20 Mins
Alternating Mins
Min 1: 10 burpees
Min 2: 50 DUs
If cannot DU can do 30 sec echo bike sprint