Strength:

3 Rounds:

A1) SL RDL  x 8

A2) Goblet Squat Hold x :30- :45

3 Rounds:

B1)DB Bench x 12

B2) Ring Row x 8-10

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Conditioning:

For Time:

Burpees

Toes-to-Bars

30-20-10

10:00 time cap. Scale volume on Toes-to-Bar and/or to Hanging Leg or Knee Raises.