Dynamic effort. Upper body.
10min omem.
3 T&G Push press (Keep light 60-70%. Speed).

Conditioning.
10min Grinder (Focus on quality of movement).
10 Hand release push up.
20 DB Box step up 24/20 (Single DB).
10 Ring rows.
20 Alt DB lunges (Single DB. Suitcase hold).

See whiteboard for Scaled/RX/RX+

Finisher: 100 Standing banded crunches