Strength
Every 1:30, 3 Rounds
1) 10 Strict Press w/ Pause at Shoulders (50-60%)
2) 10 Strict Chin-Ups w/ Pause in Hang (FX: Banded) (RX+: Weighted)
3) 15 Straight Arm Banded Lat Pulldowns

Conditioning
For Time:
21-15-9
Hand Release Push-Ups (FX: Abmat Push-Ups) (RX+: 2″/1″ Deficit)
Toes to Bar (FX: Hanging Leg Raises) (RX+: Unbroken)
Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
*10:00 Cap