Strength: 5 Rounds of:

1 Minute Dead Hang

8e Reverse Lunges with Dumbbells or Kettlebells held at side, or 4e Pistols

:20 second Side Plank each side

Conditioning: 2 Rounds of:

3 Min AMRAP of:

10 Wall Balls

6 Knees to Elbows or Hanging Leg Raises

-Rest 1 Minute-

This is fast and intense. There should be speedy transitions.  The wall balls should be unbroken the entire workout. If 6 knees to chest need to be broken up the max number of sets is 2. If you are unable to do 6 knees to chest in less than 15 seconds then switch to hanging leg raises to make the workout faster. The two rounds should be within 10% of each other.