Strength:
4 Supersets
12 Alt. DB Bench Press
12 Pullover
Conditioning:
Buy in: 20 Cal Row / 400m Run
5 Rounds
5 Dual DB Snatch (22.5 x 2 / 15 x 2)
10 Burpees over DB
15 Wall Ball
Cash Out: 400m Run / 20 Cal Row
Endurance
36 min EMOM
1) 200m Sprint
2) 15 Toes To Bar
3) 15 / 10 Cal Row
4) 15 GHD Sit Ups
5) 12 Burpee Box Jump
6) Rest
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