Strength:

4 Super Sets
20 Second Overhead Barbell Hold
50’/50′ Slam Ball Carry
5 :03 second Pausing Ring Rows
:15 Second / side, Side Starfish Plank

Conditioning:

With a Partner for Time

3-6-9-12-15-12-9-6-3
Med Ball Squat Clean
Abmat Situp
Push-up

P1: 3 MBSC
P2: 3 MBSC
P1: 3 AMSU
p2: 3 AMSU
p1: 3 PU
p2: 3 PU
Follow this pattern up the ladder and then back down.