7.5.18

Strength/Skill
Alt. EMOM x12
1. 3-5 Negative HSPU/ strict HSPU/ DB Z-Press
2. 8-10 Ring Rows / Elevated
3. 30-40 sec. Plank hold
 

Then: 

EMOM 5
5 bent over row + 5 dips/push ups

Conditioning
3 Rounds
30/20 Cal. Ski
100ft. DB OH walking lunge (70/45)
30/20 cal. row
100ft. Sand bag or KB Front Rack carry
 

Workout notes: 
The OH walking lunge should be challenging but your form should not be compromised. Make sure you can confidently maintain a straight arm and keep control of the dumbbell throughout the movement. Get ready for a functional pump!