Strength

4 Rounds
10 Each Arm Kettlebell Windmills
20 Russian Twists (Deficit if possible)

Conditioning

4 Rounds
10 Each Arm Dumbbell Front Squat (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Each Arm Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
20 Sit Ups