Strength
Every 1:30, 4 Rounds
1) 6-8 Tempo Strict Press (50-60%)
2) 6-8 Tempo Strict Chin-Ups (FX: Banded)
3) 6-8 Tempo Side Plank Hip Touch (Alternate Sides each round)
*X13-Tempo – 1s pause at top, 3s down for everything

Conditioning
AMRAP 10
250/200m Row (FX: 200/150m)
10 Handstand Push-Ups (FX: 7) (RX+: 3″/2″ Deficit)
50 Double Unders (FX: 35)
10 Shoulder to Overhead (115/80) (FX: 95/65) (RX+: 135/95)