Strength
Every 1:30, 4 Rounds
1) 6-8 Tempo Dumbbell Bench Press
2) 6-8 Tempo Banded Wide Grip Strict Pull-Ups
3) 10 Rear Delt Ring Rows
*3s down, 1s pause at chest/hang

Conditioning
For Time:
500/400m Row (FX: 400/300m)
30 Burpee Pull-Ups (FX: 20) (RX+: Burpee Chest to Bar Pull-Ups)
250/200m Row (FX: 200/150m)
15 Burpee Pull-Ups (FX: 10) (RX+: Burpee Chest to Bar Pull-Ups)
*12:00 Cap