STRENGTH
4-5 rounds of:
10 Weighted Step-Ups/Leg
20 Russian Twists (50/35)

Go as heavy as possible on step ups. Complete all 10 reps of one leg before moving on to the other.
Left + Right = 1 Russian Twist

CONDITIONING
30/20 Bar Muscle Up/30 Pull-Ups
30 Hang Power Cleans (135-165, 95-115)
30 Defict HSPU/Burpee Box Jumps
30 Front Squat
30 Toes-To-Bar/Hanging Knee Raises
30 Shoulder to Overhead