Warm-Up
3 Rounds
10 SA Ring Row (5+5)
20 Single Leg V-up (alternating
200 Meter SA Farmer Carry(100L, 100R)

Strength
Every 3 Minutes for 5 Rounds
6 Rope Pull-Up(30X2) (sub rope style Ring Row)
+ ME Snatch Grip Row (20X3)(aim for 8-10 Reps)

Conditioning
21-15-9
Kettlebell SDLHP
12-9-6
Burpee
800 meter Medball Carry
21-15-9
Kettlebell SDLHP
12-9-6
Burpee

Finisher
1 Minute ME Strict Chest to bar Pull-up
rest 1 Minute
1 Minute ME Strict Pull-Up(wide grip)
Rest 1 Minute
1 Minute ME Kipping CTB Pull-Up