Strength
Every 1:30, 3 Rounds
1) 10 Double Dumbbell Box Step Overs (24/20)
2) 15 Banded High Row + External Rotation
3) :20-:30/:20-:30 Side Plank
4) 20 Tibialis Raise

Conditioning
Every 1:30, 4 Rounds
1) 250/200m Row (FX: 200/150m) (RX+: 300/250m) +
AMRAP Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
2) Rest