Conditioning
For Time:
40/30 Calorie Bike
30 Wallballs (10/8 kg)
20 Dumbbell Power Snatches (30/22.5 kg)
30 Wallballs (10/8 kg)
40/30 Calorie Row
Time cap 30 mins
Overload
Not for time:
10-8-6-4-2:
CTB Pull-Ups
Ring Dips
Weighted GHD Sit up
Handstand Push Up