Strength :
4 Sets
5 Shoulder Press
8-10 Push Press
Conditioning :
4 Rounds
5 Muscle Ups
10 Dual DB Hang Clean & Jerk (22.5kg / 17.5kg)
15 V-Ups
200m Run
Endurance :
Part 1
5 Rounds
12 Cal row
12 Cal bike
1:00 Rest
Part 2
AFAP
400m run
21 pull ups
15 DB Floor Press
9 Strict T2B
400m run
21 GHD sit ups
15 C2B
9 Dips
400m Run
21 Push Ups
15 Weighted V-Ups
9 Muscle Ups