A. Strength (00:15-00:30)

EMOM,for 12 minutes (6 sets of each):
Even: Goblet Squat x 8 reps
Odd:Dumbbell Z-Press x 8-10 reps

B. Conditioning (00:30-00:50)
Against a 4-minute running clock, perform AMRAP of:
3 Strict Pull-Ups
6 Hanging Leg or Knee Raises
12 Push-Ups
24 Jumping Air Squats

Rest 2 minutes between sets, and complete a total of 3 sets. Pick up each set where you left off at the end of the previous set.

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