Strength:

Every Minute on the Minute x 5:

1) 8e Alternating Cossack Squats

2) 8e Single-Arm High Pulls

3) 6-8 pullups

4) :20e Side Plank

5) Rest

Work up to a few challenging sets on each exercise. . Doing them well is more important than doing them heavy.

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Conditioning:

7 Rounds:

7 Front Squats

7/5 Ring Dips or 10/7 Push-Ups

The barbell comes off the floor. Use a challenging load that you can probably do unbroken for all 7 sets. You should be able to do unbroken sets of 10+ Dips to do the prescribed amount. If you cannot, then scale some volume or to Push-Ups instead. 16 minute cap.