A. Strength: Press 10 – 10 – 10
B. For Time:
40 Calorie Row
30 Thrusters (M-115/95/75…W-75/65/55)
20 Wipers (R+L=1)
C. Post: NFT – 5-7 Rope Climbs (work technique)

ENDURANCE

A. 5 Rounds for time:
5 Thrusters (95/65)
10 Pull Ups
15 Burpee
200 Meter Row
B. 150 Crunches