Strength:

A1)Ring Dip/Pushups

4 x 8-10

A2)Bent over Row

4 x 5each

________________

Conditioning:

As Many Rounds As Possible in 20 minutes of:

60 (30ea) Double-Unders
20 (10ea) Knees-to-Elbows
10 (5ea) Overhead Squats

Partner A completes 30 Double-Unders then, Partner B. Partner A then moves on to 10 Knees-to-Elbows, then Partner B. Then Partner A moves on to 5 Overhead Squats, then Partner B. This is one full round. Continue in this fashion for the 25 minutes. Score TEAM TOTAL rounds completed on the AMRAP. See scaling options below.

Double-Unders: 60 Singles or 10 Attempts
Knees-to-Elbows: Knees to Triceps, Hanging Knee Raises
Overhead Squats: Load or Front Squat