Strength
A. Weighted Pull Up or foot elevated ring row
3 x 5 (as heavy and as difficult as can be made)
Conditioning
4-7 rounds - aim for consistent scores each round
3 min on 1 min off
AMRAP
10 DB PCPJ (must clean DB from floor BETWEEN LEGS)
20 steps forward alternating DB FR Lunge
30 Burpees
start each round from the beginning