Workout for Saturday April 1st 2017

Skill:
gather 1 minute ring row top hold
difficulty should be 15-20s per attempt
Lift:
bench press
2 sets of 2-3-5 @ 90% or over
or 3RM if not complete
Conditioning:
16 minute to cycle through:
8/8 single arm db floor press
12 calorie row
8/8 side over arch or 30-60s side plank
3 power box jumps (must land above parallel)
Accessory:
50 band tricep extensions
60 db hip thrust
then
2 minutes prone thoracic breathing