Strength
Five sets

Shoulder Press (2-4 reps @ 21X1)
Rest 90 seconds
Weighted Pull-ups (2 reps @ 21X0)

Please be mindful of the tempo. Two full seconds on the lower, explosive pull up to get your chin over the bar.

Rest 90 seconds

 

Conditioning
Complete rounds of 21, 15 and 9 reps for time of:
115/75 lb Shoulder to Overhead
Pull-Ups

Take the push press from the ground, not a rack.