Strength:
Spend 8 Minutes working up to a heavy Shoulder to Overhead
Conditioning:
How high can you ladder up in 15 minutes?
Push Press (Use ~70% of 1RM) 2,4,6,8,10…
Rope Climb (Sub 2-for-1 Strict pull-up or Ring Row w/ feet elevated) 1,2,3,4,5…
Perform 25 Double-Unders or 50 Single after each set of Push Press & Rope Climb
