Strength :
E2MOM 12min
4-6 DL (80-85% From 1rm)
Condtioning :
For Time (20Min)
50 V-Ups
50 Sit Ups
40 1 ARM KTB Swings (R)
40 1 ARM KTB Swings (L)
30 Goblet Squat
30 Jumping Lunges
20 Ring Dips
20 HR Push Up
10 Chest To Bar
10 Strict Pull Ups
Endurance 21:00
EMOM 10Min ODD : 8 Devil Press EVEN : 10 DB Clusters EMOM 10Min ODD : 15 Wall Ball EVEN : 20 Weight Sit Ups EMOM 10Min 100M Sprint Rest 2Min Between EMOM