Strength 

Thruster BB or DB

4 OTM for 8:00 

Regnegade Row 3 x 10 

 

Gymnastics 

10 TTB 

10 Dip 

20 Windshield Wipers 

 

Conditioning 

5 rounds 

5 Front Squats

10 Burpee over bar 

400m Sand Bag Carry