STRENGTH

1a) Rope Climb: 4 x 2-3. Rest 45s.

1b) Strict Dips: 4 x 10-12. Rest 45s

CONDITIONING

“Nutshell”
For time:
25 Burpee Box Jumps (24, 20)
50 S20H (135, 95)
25 Burpee Box Jumps
12:00 Time Cap

EXTRA CREDIT

AMRAP 5:
25 Banded Triceps Pushdowns (light band)
25 Banded Pulldowns (same band)