Strength
Every 1:30, 3 Rounds
1) 10 Tempo Dumbbell Press
2) 10 Tempo Ring Rows
3) 10 Tempo Strict Ring Dips (FX: Banded) (RX+: Weighted)
4) :30/:30 Side Plank
*Tempo – 3s down

Conditioning
AMRAP 10
500/400m Row (FX: 400/300m)
25 Hand Release Push-Ups (FX: Push-Ups)
100 Double Unders (FX: 75)