Strength: Choose one of the following:
1,Weighted pull ups 5,5,5,3,2,1
2, 5x5 Strict pull ups
3, 5x5 Eccentric box pull ups
Conditioning: 18 Minute
Buy in 800m run then
AMRAP
30 KB Swings 32/24
30 Box jumps
30 Cal row
30 Toes to bar
At 18 minutes run 400m
Mod 1:
Buy in 400m run then
AMRAP
20 KB Swings 24/16
20 Box jumps
10 Cal row
10 Toes to bar
At 18 minutes run 400m