Strength:

Press/ Chin Up Superset*:

1A) Shoulder Press

3×5 Linear Progression

Start light enough to add weight throughout the cycle. 

1B)Chin Up

3×3

These should be a challenging triple.

*Superset means that you perform a set of exercise A (in this case the Press) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Chin Up). You then rest a short period before returning to exercise A and continue in this fashion until all work sets are completed.

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Conditioning:

3 Rounds for total time:

30 Double Unders
30 Kettlebell Swings
10 Burpees

Rest 1 minutes between rounds