Strength :
Weighted Pull Ups
Max Reps x5
*Every Set Increase Weight
*Try To Aim More Then 5 Reps
Condtioning :
As Fast As Possible
80 Deadlift (60/45)
40 Burpees Over The Bar
80 V- Ups
40 Handstand Push Up
80 Box Jump
40 Goblet Squat
Every 5Min : 30 Mountine Climer
Start With 30 Mountine Climer
ENDURANCE
Emom 6Min
ODD : 15 Box Jump
EVEN : 15 Burpees
Every 5Min x5
15 Cal Row
20 KTB Sumo DL HP (32/24)
15 Roll Up
20 Step Over
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