Strength

Every 1:30 for 3 Rounds
1: 20 Alternating Dumbbell Bench Press
2: 20 Supinated Grip Ring Rows
3: 1:00 Wall Sit
4: 1:00 Glute Bridge Hold

Conditioning

AMRAP 8
16 Jump Switch Lunges
16 American KBS (24/16) (Fx: 16/12) (Rx+: 32/24)
16 Pull Ups (Fx: 8)