Strength
EMOM 12
1) 15 Banded Tricep Pulldowns
2) 10 Dumbbell Bench Press
3) Max Unbroken Deficit Push-Ups (FX: Push-Up Variation)
4) Max Unbroken Ring Rows

Conditioning
4 Rounds of 2:30 on/2:30 off
400m Run (FX: 300m) (RX+: 500m) + AMRAP Calorie Row