Strength

EMOM 6
1) 15/15 Lateral Banded External Rotations
2) 12 Cossack Squats (RX+: Weighted)

Conditioning

AMRAP 30
600m Run (FX: 400m)
20 Burpees to 6″ Target (FX: Burpees) (RX+: 12″ Target)
20 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)
20 Alternating Dumbbell Snatch (50/35) (FX: 35/20) (RX+: 70/50)