Strength: 5x8 Bent over row
Conditioning: 22 minute AMRAP in pairs. Split it however you like, both people complete all the runs.
30 Thrusters
30 Box jumps
Run 200m
30 Pull ups
M1: 15/20
Rx: 30/40
M2: 35/45
Extras:
Every 2 minutes complete 3 rope climbs to the roof