Strength :
5 Round
5 DL
10-15 GHD Sit Up
Conditioning :
For Time:
400m Run
60 Single Dumbbell Box Step-ups
40 Single Dumbbell Clean and Jerks
200 Meter Double Dumbbell Farmers Carry
40 Single Dumbbell Clean and Jerks
60 Single Dumbbell Box Step-ups
400m Run
Endurance 20:00 / 21:00 AMRAP 20Min 400m Run 5 Muscle Ups 10 2 Hand DB Squat 15 GHD Sit Ups 20 HR Push Ups *IF You Complete 2 - 3 Rounds = 50 Wall Ball + 25 Burpees Box Jump 4 - 5 Rounds = 40 Wall Ball + 20 Burpees Box Jump 7 - 8 Rounds = 30 Wall Ball + 15 Burpees Box Jump 8 + Rounds = 20 Wall Ball + 10 Burpees Box Jump
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