Strength :
Super Set x5
10 Ring Rows
10 DB Hammer Curl
Conditioning :
For Time
50 HR Push Ups
50 Front Squats (40/30)
50 Muscle Clean
50 GHD Sit Ups
50 Box Jump Over
Endurance:
30min EMOM
1) 8 Burpee Pull Ups
2) 15 Unbroken Wall Ball
3) 8 Cal Row
4) 15 GHD Sit Ups
5) 8 Cal Bike
6) 15 Box Jump Over