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