Strength

Every 2:00, 3 Rounds
1) 10 Underhand Bent Over Row (↑) + 20 Underhand Banded Pullaparts
2) :20-:30/:20-:30 Side Plank
3) 10 Prone Swimmers + :15 Arch Hold

Conditioning

3 Rounds for Time:
8 Toes to Bar (FX: 6) (RX+: 10)
16 Single Dumbbell Push Press (50/35) (FX: 35/20) (RX+: 70/50)
8 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 10)
16 Single Dumbbell Suitcase Deadlift (50/35) (FX: 35/20) (RX+: 70/50)
*11:00 Cap