Strength
Every 2:00, 3 Rounds
1) 12 30X-Tempo Dumbbell Bench Press
2) 12 X03-Tempo Underhand Ring Rows (RX+: Feet Elevated)
*Bench Tempo: 3s down, explode
*Row Tempo: explode, 3s down

Conditioning
3 Rounds of :50 on/:10 off
1) 200/150m Ski (FX: 150/100m) (RX+: 250/200m)
2) 60 Double Unders (FX: 40)
3) AMRAP Burpees to 6″ Target (FX: Burpees) (RX+: 12″ Target)
4) Rest
5) Rest
*Score is total Burpees