Strength:
Alt. Back Rack Reverse Lunges
12-12-10-10-10
100m Suitcase Carry
Condtioning :
"Open 22.3"
For Time
21 Pull-Ups
42 Double-Unders
21 Thrusters (40/30)
18 Chest-to-Bar Pull-Ups
36 Double-Unders
18 Thrusters (50/35)
15 Bar Muscle-Ups
30 Double-Unders
15 Thrusters (60/40)
Time Cap: 12 mins
Strongman :
Drop Set x3
Bench press
2-4-6-8
Drop set x2
Bent over row
2-4-6-8
Emom 16min (30-30)
Tempo Back squat
Handstand Walk
Tempo pull ups
Plank KB Drag Side To Side