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Performance
A1: Back Squat @20×1; 5 x 4-6; rest 1 min
A2: Strict Ring Pull-Ups; 4 x 4-6; rest 2-3 minutes

Fitness
A1: Russian KB Swing; 3 x 20; rest 30 sec
A2: DB Bench Press @2111; 3 x 10-12; rest 30 sec
A3: DB Reverse Stationary Lunge; 3 x 8-10/leg; rest 30 sec
A4; Side Plank; 3 x Accumulate 60 sec per side; rest 30 sec

Conditioning
3 Rounds
15 Wall Balls
10 Burpee Box Jump Over
8 Deadlift
200m Run

A: 225/153
B: 185/128
C: 135/93



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