STRENGTH
Work up to a 1rm Bench Press
*2-3 Chin-Ups (weighted) after every set of Bench

We are working the bench press up to a 1rm (hopefully a PR). Take advantage of more sets and gradual increases. Do 3-5 reps on early sets and drop to singles as it gets heavier.
Go as heavy as possible on chin-ups too. if you dont have strict chin-ups do 2-3 chin-up negatives.

CONDITIONING
AMRAP, in 18 minutes, of:
10 Pull-Ups/5 Muscle-Ups
5 Devil Presses (50/35s)

On the 0:00, 6:00 and 12:00 marks you must complete a 500 Meter Row/Ski/0.75 mile Bike before continuing the AMRAP.