Strength

EMOM x 15

BB bent over row x 10 reps 21×1
Supinated pull up x 6-10 reps or supinated pull up isometric x :15-:30
DB weighted sit up x 10-15reps

Conditioning

For time

4 rounds

15 DB/KB front squat
200m run
12 DB power clean
9 Pull up

Rest :60