Strength:
Strict Shoulder Press
8-6-4-2
1 Drop Set
2-4-6-8
Conditioning:
00:00-06:00
400m Run
AMRAP
9 Hang Power Clean
6 Front Squats
30 D.U / 30 sec D.U Attempts
06:00-07:00
Rest
07:00-13:00
20 Cal Row/ 14 Cal Bike
AMRAP
12 Sit Ups
9 HR Push Ups
6 Burpees