Strength :
Snatch Balnace
4-3-3-3-3
Condtioning :
Every 2:30min Until Fail (12Min)
200M Run
10 Toes To Bar
ADD Every Round 1 Exercise
2) 10 Weight Sqaut Jump
3) 10 V - Ups
4) 10 Pull Ups
5) 10 Box Jump Over
6) 10 Hand Stand Push Up
Punishmant :
Round 2) 40 Cal Row / Bike + 40 GHD Back Ext.
Round 3) 30 Cal Row / Bike + 40 GHD Back Ext.
Round 4) 20 Cal Row / Bike + 40 GHD Back Ext.
Round 5) 10 Cal Row / Bike + 40 GHD Back Ext.
Endurance
Part 1 - Cardio
4 Rounds
400M Run (High Pace)
1:30Min Rest
Part 2
AMRAP 15Min
20 Box Jump
20 Goblet Lunges
20 Burpees
20 Goblet Squat
20 Weighted Sit Ups