Strength:
Push/Pull
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
*Some may have to scale the pushing volume.
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Conditioning:
Every 2 Minutes for 7 Rounds (16 mins):
15 Wall Balls
8 Alternating DB Snatch