Strength :
30sec Work Rest 30sec X 9
Floating DL
*After 3 set Rest 2 min
Condtioning :
For Time: (20 min cap)
10 Cal Row
50 Box Jump
10 Cal Row
40 W. Walking Lunges
10 Cal Row
30 Goblet Squats
10 Cal Row
20 C2B Pull Ups
10 Cal Row
10 Burpees
Endurance
Every 10Min X 3 - 400M Run - 2 Rounds 6 Devil Press (2 Hand) 12 DB Squat (2 Hand) 18 GHD Sit Ups - 400m Row - At The TIme Remaining Dead Hang / Hold Pull Ups 1Min Rest Between