Warm-Up
Every Minute for 10 Rounds
3-5 Strict Pull-Up(slow descent)
6-10 Push-up (slow descent)

Conditioning
10 Minute AMRAP
8 Toes to bar
16 push-up
32 Double Under
2 Minutes Rest
7 Minute AMRAP
6 Muscle Snatch(95/65)
6 Chest to bar Pull-up

Accessory
Every 3 Minutes for 4 Rounds(to be done as supersets)
a. ME strict neural grip pull-up(rings)
b. 8-12 Single Arm upright Row