Training.

Atlas Perpetual + Deep Breathing/Pulldowns/Pullaparts
5 Tibetans x16
Simplefit L2W1 - max rounds 20m - 3 bw rows/3 pushups/4 prisoner squats - 25 rounds
GTG - pullups & COC gripper work
Band dislocates/facepulls/chestpulls & hip thrusts