Strength
3x Max Effort Weighted Pull-ups (Choose a weight/band that will limit you to 8-12 reps)
Conditioning
5 Rounds For Max Reps of Each Movement
(1 Min Amrap for each movement with 15 sec rest between)
1. Power Clean 205/125lb (65% of 1RM)
2. Chest to bar pull-ups
3. Row for meters
—Rest 1 min between rounds