Strength 

Work up to a heavy set of 8 push press. Then reduce by 10% and complete 2 x 8.

Upper Body Muscular Imbalance Work 

3 x 3 rope climbs (attempt the first rep each round leg-less)

3 x 10 Handstand Push Ups (try several strict before kipping to finish you set of 10)

Conditioning 

4 Rounds for time…

12 Toe to Bar

12 Thrusters (Max weight of 135/95)

24 Double Unders

Rest 3 minutes