Strength:

4 Rounds, for quality:

3 ea Single arm DB Push Press

4 Pull Ups

10 Russian Twist

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Conditioning:

Every 3 Minutes x 5:
7 Box Jumps
12 Toes-to-Bars

You should have some time to rest between sets, around 2 minutes on the fast end, but at least 30 seconds on the slow end. Scale height as needed on the Box Jumps and/or Hanging Knee or Leg Raises on the Toes-to-Bars.