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Performance
A1: Back Squat @20×1; 5 x 5; rest 1 min
A2: Rope Climb; 4 x 2-3; rest 2-3 minutes

Fitness
A1: Goblet Squat @3011; 3 x 10-12; rest 30 sec
A2: DB Prone Row @1112; 3 x 10-12; rest 30 sec
A3: Death March; 3 x 20; rest 30
A4: Single Arm Kneeling DB Press @2111; 3 x 10-12; rest 30 sec

Conditioning
AMRAP in 10 Minutes
300m Row
15 KB Swing
10 Pull-Ups
15 Goblet Squat



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