Strength
Every 1:30, 4 Rounds
1) 10 Strict Ring Dips w/ Pause in Dip (Banded/Weighted)
2) 10 Strict Chin-Ups w/ Pause in Hang (Banded/Weighted)
3) :30/:30 Side Plank

Conditioning
AMRAP 12
6 50′ Shuttle Runs
9 Pull-Ups (FX: Jumping Pull-Ups) (RX+: Chest to Bar Pull-Ups)
12 Push-Ups (FX: On Knees) (RX+: Hand Release Push-Ups
*RX/RX+ Min: 6 Rounds