Strength

Every 1:30, 3 Rounds
1) 6-8 Strict Pull-Ups (FX: Banded) (RX+: Weighted)
2) 12-15/12-15 Banded Lateral External Rotations

straight into…

Every 1:30, 3 Rounds
1) 12-15 Supinated Ring Rows
2) 10 Prone PVC Press

Conditioning

AMRAP 10
250/200m Row (FX: 200/150) (RX+: 300/250)
15 Box Jump Overs (24/20) (RX+: 27/22)
20′ Handstand Walk (FX: 2 Wall Walks) (RX+: 40′)