Strength:

Every 3-mins for 15-mins (5 Rounds)

Station 1: Bench Press 3 reps at 60-65%

Station 2: Bent Over Barbell Row x 8 Reps @ challenging weight

 

Skill Work:

Kipping

 

Conditioning:

12 Min AMRAP

12 Pull-ups

6 Bar Over Burpees

12 Deadlifts

6 Bar Over Burpees

 

**Every 3-mins Run 200m

*Not Including 0:00

 

L1: Bar Facing Burpees, 205/145, CTB

L2: Bar Over Burpees, 155/105, Pull-ups

L3: Bar Over Burpees, 135/95, Jumping or Banded Pull-ups

L4: Reg Burpees, DB DL, Ring Rows