STRENGTH
4-6 total rounds of:
7 Bench Press (increasing)
5 Chin-Ups

Increase the Bench Press to find a 7 rep max. If you can’t do chin-ups then do negatives for 3 reps. Add weight to chin-ups if you can.

CONDITIONING
3 rounds, for time, of:
30 Calorie Bike/Row/Ski
30 DB Hang Sumo Deadlift High Pulls (35’s/25’s)
20 Dips/Push-Ups

Hold the two ends of the DB together and lower to just below your knee at the bottom. Keep dumbbell ends touching as you aggressively stand and pull up into the high pull with elbows high.