Strength: Alternate between A and B, performing a set every 2 minutes, 3 sets of each exercise:
A) 8- 10 Strict Pull-Ups @ 21X2 Tempo
B) 8 Shoulder Press @ 8 RPE
Conditioning:
4 Rounds For Time of:
- 8 Hang Power Cleans(155/113), (115,73), (95/53)
- 8 Handstand Push-Ups [Intermediate: Modified HSPU, Scale: KB strict press]
–Rest 2 minutes
4 Rounds For Time:
- 8 Thrusters(135/93), (95/53), (75/33)
- 8 Chest to Bar Pull-Ups[ Intermediate/ Scale: Standard Pull-up]