Strength :
Shoulder Complex x 3
2 Shouler Press
3 Push Press
4 Push Jerk
Rest 1:30Min - 2:30Min
Condtioning :
AMRAP 5Min (2-4-6-etc.)
Front Rack Lunges
Front Squat
Rx - 40kg / 30kg
-Rest 2Min-
AMRAP 5Min (5-10-15-20-etc.)
Double Unders
100M Run
-Rest 2Min-
AMRAP 5Min (10-20-30-40-Etc.)
Russian Twist
Weighted Sit Ups
Endurance :
EMOM 30Min
1) 60 Double Unders
2) 15 Sit Ups
3) 10 Burpees Box Jump
4) 16 Goblet Lunges
5) 12 Cal Row / Bike
6) Rest