Strength
Half Kneeling Dumbbell Press
3x10/10RM (heaviest you can get on both sides with the same weight)
15 minute cap
Conditioning
Every 3:00 x 6 rounds
5 Push Press @135/95
10 Pull-Ups
15 Burpees
Finish
Accumulate 3:00 with either two dumbbells or two kettlebells - Rx = 70/50 ish
6 minute cap