Strength:

Fitness:

a) 3 x 3 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

Scale the weight of the upper body push as necessary in order to get all the rep in a single set.

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Conditioning:

As Many Rounds As Possible in 7 Minutes of:

15 DB Cleans

15 Double Unders