Strength: 4 Rounds Not For Time of:

2 Rope Climbs

6 Ring Push Ups

12 Banded Pull Aparts

45 Second “Lean and Loiter”

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Conditioning: 3 Rounds for Reps Of:
1 Minute Max Cal Row
1 Minute Rest
1 Minute Max Dumbbell Thrusters
1 Minute Rest
1 Minute Forearm Plank
1 Minute Rest