Strength :
Weighted Pull Ups 10Min To Find Max Weight Between Set 8 Deficit Push Up
Conditioning :
EMOM 16Min 1) 2 Curtis p 2) 30sec Row/Bike 3) 20-40m Farmer Carry 4) 30 Sec Handstand Hold *ADD 5 Sec For Row / Bike And Handstand Hold
Endruance 18:00 / 19:00 / 20:00 As Fast As Possible 50 Knee To Elbow 50 Over Head Lunges 50 Push Ups 50 Pull Ups 50 DB / KTB Thruster ( 2Hand ) *Every Break 200M Run*