Strength

5 Alternating sets:
Floor press
Set 1 : 8 reps
Set 2: 6 reps
Set 3: 4 reps
Set 4: 2 reps
Set 5: Max reps @50%

Strict weighted pull ups / Penday row ( double the reps )
Set 1: 4 reps
Set 2: 3 reps
Set 3: 2 reps
Set 4: 2 reps
Set 5: max body weight reps

Conditioning

“ Fran “

For time
21-15-9
Thruster 42.5/30kg
Pull up