Strength:
DL
Warm Up Sets (T&G)
8-6-6
Working Sets (Dead Stop)
4-4-3
(RIR 1-2)
Conditioning:
7 min AMRAP
3 HR Push Ups
3 Squat Clean
3 Push Press
30 D.U
2:00 Rest
4 min AMRAP
Max Dead Hang
Every Drop = 4 Burpees to Target
Endurance:
10 Rounds
200m Run
10 Ring Rows
10 Burpees
10 Dual DB Squat
Finisher:
1000m Row /2500m Bike