Strength

A1) Front squat 12-15 @20×0
Rest :45
A2) Supinated bent over BB row 12-15 @20×0
Rest :45

Conditioning

EMOM x 10
1: 10-12 DB front rack lunges
2: 8-15 Pull ups
EMOM x 10
1: 6-10 DB box step over
2: 1-3 rope climb