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Pulling + Pushing Strength
Deadlifts + Strict Pull Ups + Strict Ring Dip Combination
Set 1: 10 Deadlifts + 10 Strict Pull Ups + 10 Strict Ring Dips
Set 2: 7 Deadlifts + 10 Strict Pull Ups + 10 Strict Ring Dips
Set 3: 5 Deadlifts + 10 Strict Pull Ups + 10 Strict Ring Dips
Set 4: 5 Deadlifts + 10 Strict Pull Ups + 10 Strict Ring Dips
Set 5: 15 – 20 reps at set 1 weight

Interval Conditioning
3 Rounds
9 Hang Power Snatches 60/40
12 Overhead Squats
15 SHSPU / KHSPU
2 Gate Runs Rest
*90 seconds between rounds

Buns