Strength:
Weighted Dips, work up to a 3RM
Then three rounds of 12-15 Floor Press and 12-15 Strict Pull-ups
Conditioning:
4 rounds for time
15 Hand Release Push Ups
10 Pull-ups
10 Deadlifts 225#
4:39 - unbroken, probably 30 seconds slower than Hank the Tank.
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