Strength
Every 2:00, 3 Rounds
1) 10 Strict Ring Dips w/ Pause in Dip (FX: Banded) (RX+: Weighted)
2) 5/5 Single Dumbbell Row w/ 5s Eccentric
3) :30-:45 Side Plank (each side)

Conditioning
4 Rounds for Time:
16/12 Calorie Row (FX: 12/9)
16 Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
16 Hand Release Push-Ups (FX: Push-Ups)
*RX+: 5 Rounds
*12:00 Cap