Strength
 
1a) 2×10 Strict Press
1b) 2×15 Weighted Sit up
-then-
2a) 2×8 Strict Press
2b) 2×20 Weighted Sit ups
 
 
Conditioning
 
For Time:
 
10 Bar Muscle Ups
-then-
3 Rounds
20 – 1 arm KB Swings (10 each arm) – 53/35
20 Box Jumps 30in/24in
-then-
10 Bar Muscle Ups