Conditioning :
E5MOM X 4
0:00 - 4:00
200m Run
AMRAP
12 DB/KTB DL
9 DB/KTB Hang Squat Clean
6 DB/KTB S2OH
*Rest 1min*
5:00 - 9:00
300m Row
AMRAP
15 Wall Ball
10 DB Snatch
5 C2B Pull Up
*Rest 1min*
10:00 - 14:00 400m Run AMRAP 12 DB/KTB DL 9 DB/KTB Hang Squat Clean 6 DB/KTB S2OH *Rest 1min* 15:00 - 19:00 500m Row AMRAP 15 Wall Ball 10 DB Snatch 5 C2B Pull Up
Core :
Accumulate 3:00min Plank
Accumulate 1:30min Side Plank