Strength

Every 1:30, 3 Rounds (9 Intervals)
1) 10 Strict Press (↑)
2) 6/6 X03-Tempo Single Arm Dumbbell Row (↑) (3s eccentric)
3) :45 Plank (Optional Weighted)
*Score is Strict Press

Conditioning

Every 1:30, 5 Rounds (10 Intervals)
1) 18/13 Calorie Row + AMRAP Burpees Over Rower in Remaining Time (FX: 15/10) (RX+: 21/16)
2) Rest
*Score is total burpees over rower