Strength
Every 1:30, 4 Rounds
1) 6 Tempo Dumbbell Bench Press + 6 Dumbbell Bench Press
2) 6 Tempo Banded/Strict Chin-Ups + 6 Banded/Strict Chin-Ups
*Tempo: 3s down

Conditioning
3 Rounds for Time:
500/400m Row (FX: 400/300m)
21 Hand Release Push-Ups (FX: Push-Ups)
21 Toes to Bar (FX: 15)
*17:00 Cap