STRENGTH
5 rounds of:
5 Back Squats (5 sec Negative, 3 sec Pause at Bottom)
10 Half Kneeling Band Lift/Side

You must pick a weight that allows you to keep the tempo.

CONDITIONING
Every 3:00, for 5 rounds, complete:
15 Toes-To-Bar
15 Overhead Kettlebell Swings (53-70/35-53)

Earn as much rest as possible on every round. If you are able, add 1-2 Rope Climbs after KBS.