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Performance
A1: Bench Press @2011; 4 x 4-6; rest 1 min
A2: Rope Climb (Legless); 4 x 2-3; rest 2-3 minutes

Fitness
A1: Jumping Air Squats; 3 x 10-12; rest 30 sec
A2: DB Prone Row @3011; 3 x 10-12; rest 30 sec
A3: Single Leg Hip Bridge on Bench; 3 x 8-10/side; rest 30 sec
A4: Single Arm DB Push Press; 3 x 10-12/arm; rest 30 sec

Conditioning
4 Rounds for Time
250m Row
3 Muscle-ups
5 Overhead Squat
15 KB Swing

A: 3 MU; 135/93; 53/35
B: 6 C2B; 115/78; 44/26
C: 9 Pull-Ups; 95/63; 35/20



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