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THURSDAY Strength Shoulder Press [Video] Complete 5 Sets of 5 Strict Shoulder Press at 65% of 1rep.
Strict Pull-ups [Video] Complete 5 Sets of 5 Strict Pull-ups. (Go weighted PUs if 5 reps is easy.)
Conditioning For Time: Row 400 meters 20 Kipping Pull-ups 20 Kettlebell Swings (#55/35) Row 400 meters 15 Kipping Pull-ups 15 Kettlebell Swings Row 400 meters 10 Kipping Pull-ups 10 Kettlebell Swings