Strength

Every 4 minutes for 4 sets, complete:
Seated* DB Strict Press x 10 reps
Supine Ring Row x 10 reps @ 2121
KB Front Rack Carry x 80-ft

*Perform seated on a bench

Conditioning

3 rounds for time of (16 min cap):
50 KB Swings (35/25)
50 Double Unders

……….

BURN

7 rounds for time of:
7 DB Thrusters
7 Strict Pull Ups
7 Strict Ring Dips

At 16:00 on the clock…
Row 500m

At 20:00 on the clock, 5 minute AMRAP of…
Burpees