CONJUGATE: ME upper A. Top Band Bench ME B1. Standing Bamboo press 3x5 B2. Single ring wted rows 3x5  Supinated / Pronated C1. Wted Bar push ups 3x10 C2. BO bar rows 3x5: normal, sup , wide D. Bamboo overhead Hold 15 sec/ 5 burpees on the minute for 5 minutes COOLDOWN: HS holds wall facing 3x30 ENDURANCE: A. 5x5 Press Conditioning: KB swings 10 10 DBL Unders 3 Thrusters 95/63 20 DBL Unders 5 Thrusters 30 DBL unders 7 Thrusters 40 DBL unders 9 Thrusters 30 DBL under 7 Thrusters 20 DBL under 5 Thrusters 10 DBL under 3 Thrusters Cool Down: Handstand wall facing 3x30