Strength Training:
8 Rounds-
20 seconds Hollow Hold
10 seconds rest.
20 seconds Max Effort Ring Row/Pullup
10 seconds rest.

Metabolic Conditioning:
AMRAP 5 Minutes-
10 Pushups
15 Goblet Squats (50/35)
20 Weighted Situps (35/25)

Rest 2 minutes.

AMRAP 5 Minutes-
20 Pushups
15 Goblet Squats
10 Weighted Situps