Strength:
Weighted Pull Up
5-3-1-5-3-1-5-3-1
Conditioning:
5 Rounds
10 T2B
20 Alt. DB Snatch
5-4-3-2-1
Squat Clean (increase weight)
Endurance:
Part 1
10 Rounds
10 Burpees
10 Shuttle Run (10m)
Part 2
500m Row
Rest 1:00
400m Row
Rest 00:45
300m Row Rest 00:30
200m Row