Strength :
Deadlift 15-12-9-6-3
Conditoining :
Emom 24 min 1 - 4 muscle Up 2 - 12 GHD Sit Up 3 - 20 Wall Ball 4 - 12/9 Cal Bike 5 - 4 Curtis P
6 - 40sec Row
Endruance 18:00 / 19:00 / 20:00
Emom 10Min
ODD : 10 Pull Ups Even : 45 Sec Max L - Sit
Emom 10Min
ODD : 20 V - Ups Even : 45 Sec Max Burpees
Emom 10Min