Strength
Strict Pull-Up or Bent Over Row 8-6-4

Conditioning
Partner I Go, You Go, Full Rounds
4 Rounds each
:30 Tuck Sit / L-Sit
15 Dumbbell Hang Squat Clean 30/20, 40/30
5 Renegade Rows (R+R+P-Up)
:30 Plank / Weighted Plank