Strength & Skill
A – 4 x 8 Alternating DB Bench Press – rest :90
B – 4 x 15 Seated Banded Pull Downs – rest :90
C – 4 x 2 Muscle Ups + 6 Strict Ring Dips – rest: 90

Conditioning
4 Sets of:

15 SDLHP (95/65)
12 C2B
9 Bar Facing Burpees

Rest 1:00 between sets