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

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