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Performance
A1: Back Squat @20×1; 4 x 5-7; rest 1 min
A2: Strict Pull-Up @2012; 4 x 4-6; rest 2-3 min

Fitness
A1: Goblet Squat @3011; 3 x 10-12; rest 30 sec
A2: Pull-Up Assist @2011; 3 x 10-12; rest 30 sec
A3: Death March; 3 x 14; rest 30 sec
A4: Single Arm DB Bench Press @2111; 3 x 10-12; rest 30 sec

Conditioning
AMRAP in 10 Minutes
8 Power Clean
16 Walking Lunge
32 Double-Unders
250m Row

A: 155/108
B: 115/78
C: 95/63



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