Strength:

EMOM 12
1: 5 – 10 Strict Toes to Bar
2: 10 – 15 Strict Ring Dips (Fx: Ring Push Ups)
3: 100m Jog
4: Rest

Conditioning:

EMOM 20

1: 200m Run
2: Rest
3: 20/15 Calorie Ski Erg (Fx:15/10)
4: Rest
5: AMRAP Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)