Strength: 5 rounds (1o minutes) – EMOM, complete:
-Odd minute: 5x bench press (Work up to a heavy set of 5)
-Even minute: 20m seated sled/prowler pull (Tie a rope to a weight/sled/prowler, extend it 20m, sit down and pull it towards you as fast as you can. Choose a weight that you can accomplish this is 40 seconds or less.)
Work Capacity: Complete 3 rounds for time of:
-21x Calories on rower
-11x Thruster (155#/105#)
-9x pull up
Conditioning (Optional): 6 rounds:
-50m sandbag hill sprint (you choose the weight)
-Rest as needed
