Strength:

DB Step Ups:

3 x 6-8e

Chin Ups:

3 x 4-8 Reps

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Conditioning:

EMOM x 15 (5 rounds each):
A) 20 Double-Unders
B) 15 Wall Balls
C) :30 Plank Hold

The jump rope and Wall Balls should be completed unbroken (barring a trip-up) and well before the 30-second mark on the fast end. Scale accordingly.