Strength :
Tempo Bench Press 4/4/4/3/3
*4-5sec Down,2sec Pause,fast Up
Condtioning :
5 Round
15 Wall Ball Shot
12 Burpees Box Jump Over
15-12-9-6-3 Power Snatch
*TC - 18min
*Rx -40-45-50-55-60kg
Endurance :
EMOM 10Min
ODD : 40Sec Shuttle Run (15m)
EVEN : 40 Sec Jump Squat
EMOM 10Min
ODD : 40 Sec Burpees
EVEN : 40 Sec Jumping Lunges
EMOM 10Min
ODD : 40 Sec Russian Twist
EVEN : 40 Sec Knee To Elbow
Rest 2Min Between