STRENGTH
8 rounds of:
0:20 Plyometric Push-Ups
0:20 Ring Rows
15/12 Calorie Bike Sprint
20 Russian Twists

CONDITIONING
5 rounds of:
9 Burpees
6 Ring Muscle-Ups
3 Snatches (135-155/95-105)

6 Ring Muscle-Ups can be scaled to 6 Bar Muscle-Ups, 9 C2B Pull-Ups or 9 Ring Rows.
3 Snatches can be scaled to 3 Cleans at similar weight.