Strength:

A1) DB Alternating Z-press
x 12 reps @31×1

Rest :45

A2) Renegade row
x 12 reps

Rest 2 Min

x 4

Conditioning:

20-16-12-8-4
DB strict press
2-2-2-2-2 / 4-4-4-4-4
Rope climb / Jumping pull up

Rest 3 Mins

(Optional)

3 rounds
10 DB snatch
10 Burpee over DB