Accessory work
Three sets for max reps of:
Unbroken set of strict press @ 80% of bodyweight
Rest 15 seconds
Unbroken set of strict pull-ups or scaled strict pull ups
Rest 3 minutes

Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.

Conditioning
For time
10 Wall Ball Shots
1 Ring Dip, Matador dip or dip off a box
9 Wall Ball Shots
2 Dips
8 Wall Ball Shots
3 Dips
…
1 Wall Ball Shot
10 Dips