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