Conditioning
Three rounds for time of:
10 Weighted toes-to-bar, 10 pound ball
Row 200 meters with straight legs
10 Rower-facing burpees
Row 200 meters with straight arms
Gymnastics
Modified Barbara
Five rounds, each for time of:
10 C2bPull-ups
15 GHD’s
20 Push-ups
25 Air Squats
rest 2 minutes or complete with a partner; one athlete completes an entire round while the other athlete rests
Weightlifting
21-15-19
Deadlift (225/155)
Overhead Squat (135/95)