Strength:

A1)Ring Dip/Pushups

4 x 8-10

A2)Bent over Row

4 x 5each

_________________

Conditioning:

Every Minute on the Minute x 21: (7 each)
1) 3e Single Arm Thruster (22X2 Tempo)
2) 8  Box Jumps
3) :30 Farmer Carry

For the thrusters use a load that is challenging but allows you to stay true to the tempo.For the Box Jumps, use a higher box than normal. For the Farmer Carry, go as heavy as you can without breaking up the :30 walk.