STRENGTH : 5 Round 3 TEMPO Front Squat (3sec descent) *Hold bottom of front squat 5 sec on the last Reps
Condtioning : 21 - 18 - 15 - 12 - 9 Deadlift (100kg / 75kg) Burpees Over The Bar Weighted Sit Ups Every 2:00 Min Complete 100m Weighted Run - Starting With 100m Run
Endurance 20:00 / 21:00
4 Rounds
400m Run
2 Rope Climb
20 1 Arm OH Squat
-Rest 2 Min-
4 Rounds
10 Burpees
200m Row
300m Bike
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