Strength:
4 x 6 Barbell Paused Back Squat
4 x 6 Dumbbell Single-Arm Row
Accessory: Rest 60 sec between rounds
3 x 10ea Kneeling Step-ups
3 x 10 Close Grip Dumbbell Bench Press
3 x 15 Otis Ups
Conditioning: 4 Rounds for time. Rest 30 sec after each round.
10ea Dumbbell Single-Arm Snatch
30 sec Mountain Climbers
30 (15ea side) Russian Twists
20 Kettlebell Swing
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