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Performance
A1: Push Jerk; 5 x 3-5; rest 1 min
A2: Single Arm DB Row @1011; 4 x 8-10; rest 2-3 minutes

Fitness
A1: Goblet Squat @3011; 3 x 8-10; rest 30 sec
A2: DB Prone Row @1112; 3 x 8-10; rest 30 sec
A3: Death March; 3 x 16; rest 30 sec
A4: Single Arm Kneeling DB Press; 3 x 8-10; rest 30 sec

Conditioning
For Time
1,000m Row
40 Box Jump Step-Down
30 Burpees
30 DB Push Press



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