Strength
Every 2:00, 4 Rounds
1) 3 30X-Tempo Bench Press + 3 Bench Press (65-70%)
2) 3 X03-Tempo Strict Pull-Up + 3 Strict Pull-Up (FX: Banded) (RX+: Weighted)
*3s eccentric/down for the first 3 reps
Conditioning
3 Rounds for Time:
300/250m Row (FX: 250/200m)
50 Crossover Single Unders (FX: Double Unders OR 30)
10 Burpee Chest to Bar Pull-Ups (FX: Burpee Pull-Ups)
*12:00 Cap