Strength/conditioning:

alternate the following each 90 seconds for 10 rounds

1) max. calorie row 

2) 60 seconds max. rep strict dips / jumping dips
    30 seconds rest

WOD: Time Cap. 16 min.

5-10-15-20 reps of 

Air Squat

3-6-9-12 reps of

Target Burpee

*12 sit-up after every round