Strength
Superset pull-ups and bench press (start & end with pull-ups)
Pull-ups (5×3 )
Weighted, bodyweight, or partner assisted (small bars also ok) — NO BANDS
Bench Press (4×10 @ 65-70% of your (estimated) 1 RM)
Conditioning
4 Rounds for Time:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
400m Run (500m Row)
Same weight used for entire barbell complex, choose weight based on STOH ability. Rx = 135/95