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Conditioning: For time 5 x 400/350m row rest 1:1 WOD: Every 3:00 for 4 rounds 10 toes to bar (x1.5 knee to chest) + 15 push ups + 20 kettlebell swings *wall sit in remaining time rest 1:00 between rou

Strength: Every 2:00 for 6 rounds 7-7-7-5-5-5 push press *10 kettlebell upright row after every round WOD: For time 5 overhead squat (30/20) 10 one arm dumbbell snatch 10 overhead squat 20 one arm dum

Conditioning: A) Every 1:30 for 10 rounds death by 2-4-6-8-10-12-14-16-18-20 one arm dumbbell snatch alternating one leg v-ups B) Teams of 2 complete AMRAP in 20 minutes (i go you go for full round) 5