Strength :
Front Squat
5-5-4-4-3-3
Option B - Light Weight
10-8-8-6-6
Conditioning :
15 min AMRAP
10 Cal Row / 7 Cal Bike
20 Mix KBS
30 Sit Ups
40 D.U
3 Power Clean
Endurance:
AFAP
5 Rounds *
100m Run
4 Rounds
200m Run
3 Rounds
300m Run
2 Rounds
400m Run
1 Round
500m Run
*1 Round=
5 Burpee Box Jump
10 KBS
15 Atomic Sit Ups