Strength
Every 1:30, 4 Rounds
1) 5 Weighted Strict Chin-Ups + 5 Strict Chin-Ups (FX: Strict/Banded + Banded)
2) 5+5+5 Prone IYTs
3) 10-15 V-Ups + 10-15 Hollow Rocks (FX: Tuck-Ups to Hollow Rocks)

Conditioning
For Time:
1000m Run (FX: 800m)
30 Pull-Ups (FX: 20) (RX+: Chest to Bar Pull-Ups)
60 Push-Ups (FX: 40) (RX+: Hand Release Push-Ups)
*13:00 Cap