Strength
- Weighted Pull-ups: 5 x 3
Workout
For Time:
- 10 Squat Snatches
- 10 Strict Pull-ups
- 20 Clean & Jerks
- 20 Box Jumps
- 30 Front Squats
- 30 Ring Push-ups
- 40 Deadlifts
- 40 Calories Row
Endurance Workout
Long Interval: Run: 4:00 on / 3:00 off
For Time:
Long Interval: Run: 4:00 on / 3:00 off