Warm-Up
3 Rounds
30 seconds Flutter Kick (pec hold)
20 seconds off
30 seconds superman flutter
20 seconds off
then…
8 minutes of smooth moves
20 steps of death marching (alternating. you know, like walking)
10 dumbbell skwats
10 Seated Press/3 wall walk

Strength

5 Rounds
Pull-ups!
Shoot for at least 6-8 in each set, but attempt AMRAP!
Sets 1 & 5 are unweighted.
Sets 2,3,4 should be weighted.
Sub Spotted Pull-Up

Conditioning
17.4…sorta.
For time
55 Deadlifts, 225/155
55 Wall Balls, 20/14 lbs
55 Row Calories
55 Handstand Push-ups
18 Minute Cap
You can log this as 17.4, mark where your reps were at the end of 13 minutes, and continue working.
If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round.