Strength:
Deadlift 3×3

10 minute alternating emom

5 strict pull ups
5 strict ring dips
*add weight if possible. Scale appropriately

Conditioning:

5 minute amrap:

10 plate GTOH 20/15kg
10 Alternating OH plate lunge 20/15

Rest 3 minutes

5 minute amrap

10 KB swings 32/24kg
10 HR press ups