Strength
Every 1:30, 4 Rounds
1) 5 Tempo Strict Chin-Ups (FX: Banded or Seated Barbell) (RX+: Weighted)
2) 10 Tempo Dumbbell Press
*3s down, 1s pause in hang/at shoulders

Conditioning
2 Rounds for Time
20 Calorie Row (FX: 15)
60 Double Unders (FX: 45)
20 Toes to Bar (FX: 15 OR Hanging Leg Raises)
60 Double Unders (FX: 45)
*14:00 Cap
*RX+: Sub 10:00