A. Strength - partner up!
2 parts to this:

a. 12 min. to complete 3-4 QUALITY rounds:
P1: complete 1 round of 30's curls (10: half way up/down and full range)
P2: Heavy chest fly (pick a weight you can do 8-10 reps with)

rest 1:30

b. 12 min. to complete 3-4 QUALITY rounds:
P1: complete 20 DB tricep kickbacks
P2: ME tempo pull-ups 50X0

B. Conditioning - SOLO!
EMOMx12*
1. 12/9 cal row (RX+ 15/12)
2. 10 KB upper complex (curl, overhead press, overhead extension) (35/25)
3. +1 push-up burpee (add a push-up every time you go to the following rep)
4. 100 ft. croc walk
*start in different stations; drink water before bc unless you finish early, there's no rest until you're done :)