Strength:

DB Step Ups:

3 x 6-8e

Chin Ups:

3 x 4-8 Reps

_____________

Conditioning:

5 Rounds for Quality (with as little rest as needed):
5 Ring Dips (22X2 Tempo)
5e Single Arm Dumbbell Thrusters (22X2 Tempo)
15 Calorie Row

Choose the load on the Thrusters and do sets across or build. Scale to Push-Ups if needed.