Strength

3 Rounds

Bench 6-8 Reps 31X1 Tempo (Medium Load)

Rest 60 Seconds

Turkish Get Ups 4 Reps (1 Second Pause Each Position)

Rest 60 Seconds

2 Legless Rope Climbs

Rest 60 Seconds

Conditioning

3 Rounds

15 Cleans

400m Run

Advanced-96/65#

Intermediate-65/45#

Beginner-20/15# Dumbbells