Strength

A. 4 sets, supersetting all movements

A1. Seated Barbell Strict Press x10
Sit on a box or bench, use a barbell and strict press

A2. DB Row x10

A3. Strict Ring Dips x8 (men)/2-5 (women) ->perfect reps, turn out hands at the top

A4. Strict Pull Ups x8 (men)/3-8 (women)
For A3 and A4 – If those movements are not happening do 2-3 negatives at each movement, weighted if possible

Conditioning

B. AMRAP 5

Clean and Jerks (185, 135)

Rest 2 min then,

AMRAP 5

Rope Climbs