Strenght:

1a) 4XME Strict HSPU – if more than 15 on first set add a deficit, rest 90 seconds

1b) 4XME Pause Front Squats @ 70% (STRICT 3 second pause in the bottom at absolute bottom depth) – rest 90 seconds

Conditioning:

4 rounds of:

Run 800m (12 okrążeń)
15 C2B Pull-ups

Rest 1:1

TC: 24 min (3+3) x 4