All sets of your strength supersets should be challenging but executed with perfect form. The Single Arm DB Bench will challenge your rotary stability.
Today’s conditioning is done with a partner completing a full round at a time. You should be able to maintain a high level of output for the entire 17 minutes.

A) STRENGTH 

1a) Single Arm DB Bench Press – neutral grip: 4 x 6-8 ea.

Rest 30s.
1b) 1-Arm KB Rows – neutral grip: 4 x 8-10 ea.

Rest 30s.

B) CONDITIONING

” Partner Hang ”

AMRAP 17:
21 Air Squats
15 Calories on Rower (12 Calories)
9 DB Hang Power Snatch (22.5, 15) (9 Reps each side)
*One athlete completes a full round at a time.

L3: (15, 10)
L2: (12.5, 8)
L1: (10, 6)

C) EXTRA CREDIT

Prone rear lateral raises: 3 x 15. Rest 60s.