Strength:
5 Sets
8-12 DB Pullover
Max Pull Ups / Ring Rows
Conditioning:
ABC PYRAMID
A= 2 Wall Walk
B= 40 D.U
C= 14 Plate G2OH
D= 20 Jump Squats
E= 26 KBS
F= 32 V-Ups
*100m Run Between rounds
Endurance
For Time
10 Man Maker
20 Wall balls
30 Pull ups
40 DB DL
50 Hollow rocks
60 Burpees
50 Hollow rocks
40 DB DL
30 Pull ups
20 Wall balls
10 Man Maker
* 25 DUs after every exercise