Strength
Every 3:00, 4 Rounds
6 Bench Press (70-80% of 1RM Bench Press) +
2-3 Rope Climbs (FX: Rope Lay to Stand) (RX+: 50/50 Legless)

Conditioning
EMOM 12
1) 16/12 Calorie Row (FX: 12/9) (RX+: 18/14)
2) 8 50′ Shuttle Runs (FX: 6) (RX+: 9)
3) AMRAP Burpee Pull-Ups (FX: Jumping Pull-Ups) (RX+: Chest to Bar)
*RX/RX+ Min: 25 Reps