Strength:
3 Sets:
6 Barbell Bench Press
6 DB Row/side

Conditioning:
12AMRAP
4 Banded Strict Pull Ups or 6 Ring Rows
8 Box Push-ups
12 Prisoner Step Ups
*200M Run after every 2 Rounds

Competitor:
12AMRAP
4 Weighted Strict Pull Ups
8 push-ups
12 Pistols
*200M Run after every 2 Rounds

Post Results to Zen Planner.