Strength

4 Rounds (not for time)
10 Barbell Rows (+lbs)
8/8 Single Arm DB/KB High Pulls (+lbs)

Conditioning

20min E4M
45sec Assault Bike [15sec Easy, 20sec Sprint, 10sec Easy]
21 Sit-ups
15 Box Jumps (24/20)
9 Ring Dips