Strength: Bench Press
Find a new 1RM
Conditioning: 16 Min EMOM 1st min - 15 Deadlifts (heavy for you) 2nd min - 10 Pull ups
For the deadlifts and Pull ups, set yourself up to allow for about 20 seconds to rest at end of each min. Adjust weight/reps up or down to allow for that amount of rest.
KEEP GREAT FORM on Deadlifts......while choosing a weight that is heavy for you. Choose a weight you can do 5 unbroken.