general warmup (15 minutes)

star complex x 2

windshield wiper lateral lunges x 20 reps

1/2 kneeling 1 hand snatches x 12/12 reps

horizontal mace strikes x 10/10 reps

specific warmup (5 minutes)

offset front pullovers set up and light practice

strength (20 minutes)

offset front pullovers x 15/15 + 12/12 + 9/9 reps

conditioning/accessory work (1 round)

kneeling 2 hand twists x 35 reps
seated Ahrens press  12 rep