Strength

E2MOM 10
1 Push Press + 4 Push Jerks @75-80% (% Based on 1RM Push Press)

Conditioning

4 Rounds
500/450m Row (Fx: 450/400)
20 Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20)
10 Chest to Bar Pull Ups (Fx: Pull Ups)
5 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)