Strength 

Strict Press

70% x 4, 75% at 2 x 3, 78% at 2 x 2, 80% for 1

Close grip floor press

work up to a heavy set of 8

Barbell rows 3 x 10

Accessory work

6 rounds – superset

Tricep extensions with Dumbbells x 8

Banded triceps pull downs x 15

Then…

4 rounds not for time

50 double unders – unbroken

25 to 45 second L sit hold

Conditioning 

4 rounds

3 Minute AMRAP

10 Sumo Deadlift high pulls 115/75

10 Box Jumps 24/20

Rest 3 minutes