| Strength: (20 minutes) |
| 4 sets – |
| 6-8 Strict Supinated pull ups @ 21X03-5 negative supinated pullups6-8 Ring row |
| *60 sec rest |
| 1 minute side plank (30 sec each side) |
| *60 sec rest |
| 12 x 20” Box step ups With KB in goblet hold Bodyweight Plate step ups |
| Conditioning (15 mins): |
| AMRAP 8 |
| 7 x T2B K2E HK |
| 14 x DB/KB thrusters 20/15 15/10 10/7.5 |