Strength

3 Rounds
:30 Overhead Dumbbell Hold
Max Unbroken Dumbbell Strict Press
:15 Hold at Top of Supinated Grip Pull Up
Max Unbroken Supinated Grip Pull Up

Time Cap 12:00

Conditioning

4 Rounds
8 Push Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)
8 Burpees
8 Each Arm Kettlebell Front Rack Lunges (24/16) (Fx: 16/12) (Rx+: 32/24)
8 Burpees