Strength:

15 minutes to complete of 4 rounds of:

5 Weighted/Strict Pull-Ups

10 Heavy DB Bench Press (2 count pause at lockout)

10 Single-Arm Half-Kneeling Banded Row per arm

Workout:

4 rounds for time:

Single-Arm KB Snatch per arm (35/53#)

Handstand Push-Ups 50 Double-Unders

Reps of Snatches and HSPU go: 15-12-9-6