Strength: Deadlift 10-10-8-8-6-6 Between Set : 8-12 GHD Sit Up .
Conditoning :
I Go You Go (Time Cap 20Min) 15-12-9-6-3 Thruster + Push Jerk Burpees Over The Bar Then : I Go You Go Max Distance Until 20 Min 30 Sec Row Each Partner
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