Warm Up
2 rounds
2 min cardio
15 hip bridges
10 hr push ups
10 ring row
:20 Side Plank Hold R/L
then skill/warm up lift check and start working sets

Strenght (20 min)
Bench Press 5x5reps, perform 3-5 strict pull ups right after bench pressing
rest 2-3 min bwn sets

Intervals, alt time with partner full round
4 sets for both
15/12 calories row, ski or air bike OR 13/10 cal air bike
then perform 1 unbroken set of db bench press/db snatch (reps must be bwn 15-25 so scale it that way) Go hard but not all out!
1-2 rounds db bench pressing and 3-4 rounds db snatches.