Strength:
6x6 Bent over row
Conditioning:
4 minute AMRAP
5 Strict pull ups
10 Handstand push ups
15 Toes to bar
30 Double unders
Rest 4 minutes
Repeat above
Rest 2 minutes
Repeat above
Mid-line conditioning:
5 sets of max L-Sit holds on pull up bar
then 50 GHD Sit ups