A. Conditioning 3 rounds 25 Cal Row 75 Doubles

B. Accessory Pull-ups and Sit-ups 3 Sets of each(complete all three before moving to the next grip) Choose a challenging number of reps but something you can complete with full range of motion 3X Wide grip 3X Normal 3X Narrow(chin-up) Between each set of pull-ups do 15 ab-mat sit-ups or 10 GHD

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A. Conditioning 30 minute AMRAP (with a partner) 1 mile run (split into 200m runs) or 3 mile bike 100 Single Arm DB Shoulder-to-Overhead 50#/35# 100 Anchored Sit-ups (no abmat) *one partner works at a


A. Conditioning “Alice” 4 Rounds For Time 19 Box Jumps (30/24) 48 Double Unders 13 MINUTE CAP B. Strength Rear Foot Elevated Split Squat (Bulgarian Split Squat) 4 sets of 8/leg


A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40