Strength

Every 1:30, 9 Sets (3 full rounds)
1) 6/6 30X-Tempo Single Arm Dumbbell Bench Press (↑) (3s eccentric)
2) 10 Banded Strict Chinups
(FX: Banded Lat Pulldown) (RX+: Strict (MUST be unbroken))
3) 15 Banded Face Pulls
*Score is FX/RX/RX+

Conditioning

AMRAP 12
20 Situps (RX+: Weighted (15/10))
20 Front Rack Reverse Lunge (95/65) (FX: 75/55) (RX+: 115/80)
20 Wallballs (20/14) (RX+: 11’/10′)