Strength
EMOM 15
1) 8 Strict Ring Dip (FX: Banded) (RX+: Weighted)
2) 2 Rope Climbs (FX: 1 OR J-Hook Practice) (RX+: 50/50 Legless)
3) 20 Underhand Banded Pullaparts

Conditioning
AMRAP 15
100m Run
10 Hand Release Push-Ups (FX: Abmat Push-Ups) (RX+: 2″/1″ Deficit)
100m Run
10 Toes to Bar (FX: Hanging Leg Raises) (RX+: Toes to Ring)
*RX/RX+ Min: 4 Rounds