3 Rounds15 Cal Row3 Inchworms15 KB SDLHP10 PVC Pass Throughs ConditioningEvery 2:00 For 20:00Row 200m5 Hang CleansStart light and add load every 2 rounds.

3 RoundsRun 200m5 Inchworms Strength10 min EMOM3 Back Squats Conditioning20 min AMRAPRun 200m10 Power Cleans (115/85)Row 250m

3 Rounds2:00 Cardio15 KB Swings10 Burpees Conditioning30 Min AMRAPTeam of Two5 Deadlifts (185/135)10 Cal Row5 Deadlifts30 Double Unders or 7 BurpeesAlternate Rounds

15 min Stretch and Cardio Strength12 min EMOM3 Push Press ConditioningTeam of 3100 Cal RE Bike (switch every 30 sec)100 Wall Balls (ball cannot touch the floor)100 Pull-Ups100 Cal RE Bike100 Wall Balls

Every 5:00 For 40:00Row 250m15 Push-UpsRun 200m20 Sit-Ups

Row 3000m200 Power Cleans (95/65)BikeErg 6000mSwitch Every 3:00

39 min AMRAPTeam of Two39 Cal Row39 Walking Lunges (KB 55/35)39 Deadlifts (115/85)39 Box Jumps400m Run (100 m relay)