Strength
4 Rounds (16:00)
Minute 1: 12-10-8-6 Bench Press
Minute 2: 5 Bar Muscle-Up / 10 Kipping C2B / 10 Chin-Ups
Minute 3. 15 Barbell Hi-Pull
Minute 4. Rest
Conditioning
4 Rounds (20:00)
Minute 1: Max Rep Push-Ups
Minute 2: Max Rope Climbs (each rep = 10)
Minutes 3 & 4: Max Calorie Row
Minute 5: Rest
Score = Total