Warmup: Foot MFR, Toe Pulls, Lat and Chest Stretch in Cage, Pressups, 1st Position, Pushup Shoulder Taps, RT2, Indian Clubs
Bench Press (3 grips inside the ring)
185 9×3
1-arm KB Swing to Press / Armbar / Pull-up (neutral grip)
12 kg 1×5/5, 24kg 1×3/3, 32kg 4×3/3
16 kg 1×5/5, 24kg 2×5/5
BW 4×8
Conditioning (Versaclimber)
12′ 40/20
