STRENGTH Every 2 minutes, for 12 minutes (6 sets): 14 Ring Push-ups + 7 BB Shoulder Press + 14 DB Raises (7 Front Delts + 7 Lateral Raises) CONDITIONING Complete as many rounds and reps as possible in 12 minutes of: *10 Single-arm Dumbbell Ground to Overhead (20kg /12.5kg) (10 on each arm) 100 Meter Run 10 Ring Dips (or 5 Muscle-Ups) 100 Meter Sprint