Strentgh : Bench Press 8-6-6-4-4-4 (60%-90%) + 6 DB Bent Over Reverse Fly (2sec Pause) Conditioning : Every 4Min – 4 Rounds | 1min Rest Between 250M Row / 500 Bike 20 Air Squat 16 V – Ups 12 Box Jump 8 Chest To Bar
Endruance 20:00 / 21:00 As Fast As Possible Cash In : 2Min V – Ups 600M Bike / 400m Run / 300m Row 30 Wall Ball 600M Bike / 400m Run / 300m Row 30 Wall Ball 20 American KTB Swings 600M Bike / 400m Run / 300m Row 30 Wall Ball 20 American KTB Swings 15 Toes To Bar 600M Bike / 400m Run / 300m Row 30 Wall Ball 20 American KTB Swings 15 Toes To Bar 10 DB Clean (2 Hand) 600M Bike / 400m Run / 300m Row 30 Wall Ball 20 American KTB Swings 15 Toes To Bar 10 DB Clean (2 Hand) 5 Muscle Ups Cash Out : 2Min V-Ups