Strength:

Every Minute on The Minute x10:

Even: 1-2 rope climbs/3 strict pull ups/3 banded strict pull ups/20s chin over bar hold

Odd: 20/20s side plank

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Conditioning:

Tabata Squats
00:00-4:00
Rest 1 min
Tabata Hollow Hold
5:00-9:00
Rest 1 min
Tabata Push Up
10:00-14:00

Rest 1 min

Tabata Sit Ups

15:00-19:00