Strength:

A1) Tall kneeling alternating DB strict press
x 12 reps @31×1

Rest :60

A2) Gorilla row x 12 reps @3111

Rest 2:00

Conditioning:

800m run
8 rounds:
1 strict PU
4 Pistol squat
600m run
6 rounds
1 strict pull up
4 Pistol squats
400m run
4 rounds:
1 strict PU
4 pistols
200m run
2 rounds
1 strict Pu
4 pistol squats