STRENGTH: Four sets of: Dumbbell Bench Press x 6-8 reps Rest 30 seconds Farmer’s Carry x 100 Meters Rest 90 seconds between sets CONDITIONING: 4 min AMRAP: Ring Dips x 10 reps Pull-ups x 10 reps Rest 4 minutes, and then . . . 6 min AMRAP: Kettlebell Swings x 10 reps Hand-Release Push-Ups x 10 reps