Warm Up
2 rounds
1.5 min cardio
5/5 db hang snatch
5/5 single arm db oh lunge steps
10-20 alt leg v-ups

Strength
TGU 5+5/4+4/3+3 reps, building in weights
rest 1.5-2.5 min bwn sets
ring push ups 4x6-12 reps
rest 1.5-2.5 min bwn sets

For Quality
3 sets
3-5 wall walks / scaled wall walks
10/10 single arm db row
30 weighted russian twists + 10-15 tuck ups
rest as needed