Strength :
EMOM 12min
1| 4 Pistol Squat (4/4)
2| 8-12 Strict Pull Up
3| 6-12 Ring Dips
Conditioning :
3 Round
400m Run
21 Hang Clean Squat (30kg)
15 GHD Sit Up
Endurance:
2 Rounds
50 1ARM Renegade row
40 1 ARM KTB Swings
30 Toes To Bar
20 1 ARM KTB Sumo Deadlift
10 1ARM Devil Press
Every 5Min = 400m Run
*Start With 400m Run