general warm up (10 minutes)
Americanas x 50 reps
clock push ups x twice around the clock
barbarian walking lunges** x 100 feet
**Adex steel mace
specific warm up (5 minutes)
strict pull up/dip superset practice
strength (8 supersets)
one superset = strict pull ups x 3 reps + dips x 3 reps
conditioning/accessory work (2 rounds)
Neuro Grip push ups x 10 reps
heavy 2 hand front cleans** x 7 reps
**Adex steel club
The Cave 