Strength

Every 2:30 for 12:30 mins (5 sets)
5 Shoulder press @21×1
10 Supinated BB Bent over row @21×1
*increase weight / set

Conditioning:

4 Min AMRAP:

8 hang power clean
4 Muscle up

rest 2 Min –

4 Min AMRAP:

8 Front squat
8 Pull up

rest 2 Min –

4 Min AMRAP:

8 Thruster
12 TTB