Warm-up

Strength:

4 sets

1a) 1-1-2 Dumbbell Bench Press x 6 reps

1b) Strict Chin-ups x 6-8 reps

Conditioning:

5rds for time

14 Alternating Dumbbell Snatches

12 Dumbbell Front Rack Alternating Reverse Lunges

10 Pull-ups or 4 Bar Muscle-ups