Strength:

Push/Pull Superset

Fitness:

a)3 x 4 Banded strict Chin Ups

a2)3 x 8 Push Up Variation

Performance:

a)3 x 3 Weighted Chin Ups

a2)3 x 10 Ring Dips

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Conditioning:

Every 2 minutes for 10 minutes:

10 Kettlebell Swings

10 Dumbbell Thrusters

Sprint each round. Score fastest/slowest times. Use loads that are challenging to perform unbroken.