Strength
EMOM 12
1) 10 Tempo Dumbbell Bench Press (3s down)
2) 10 Prone Swimmers
3) 15 Straight Arm Lat Pulldowns

Conditioning
For Time:
12-10-8-6 50′ Shuttle Runs
24-20-16-12 Pull-Ups (FX: Jumping Pull-Ups) (RX+: Chest to Bar Pull-Ups)
36-30-24-18 Sit-Ups
*16:00 Cap