Strength.

4 x superset

Good mornings 5,5,5,5

Strict pull up (scale ring rows) 10,10,10,10

Conditioning.

8min workout.

In 2min complete 2 rounds of 8 deadlift 100/70kg 12 lateral bar burpee.

Repeat this format for min 2-4 and 4-6.

from min 6-8 workout becomes an amrap.

If you fail to complete the 2 rounds inside 2min workout becomes an amrap