Strength:

Push Press
4 sets of 6 reps at the same weight for all 4 sets

Week 2 of week 4. Increase weight from last week. Remember, goal here is to be able to increase weight over the 4 weeks where on the last week we go as heave as we can. So it’s ok to leave a little in the tank the first 3 weeks.

Conditioning:

55/40 Calorie Row
55 Thrusters
55 Pull-Ups
55 Handstand Pushups

Rx:
95,65
Chin Over Bar
HSPU

Level 2:
Scale weight to something you could do 20 reps unbroken with fresh.
Band Assisted Pull-Ups
Up to 2 Abmat HSPU

Level 3:
Scale weight to something you could do 20 reps unbroken with fresh.
Ring Rows
Toe or Knee Push-Ups