Warm Up

6 min AMRAP

- 12 SA DB strict press (6 p/arm)

- 6 ring rows

- 6 tempo push-ups

- 6 DBall deadlifts

- 15 single-unders + 15 double-unders

Strength 

4 supersets:

- 14 SA push press (moderate, 7 p/arm)

- 18 SA DB rows (9 p/arm) 

- Rest as needed 

Conditioning 

*800m run buy-in (outside, track or assault runner)

3 rounds 

- 12 HSPU

- 30 Double-unders 

-Directly into- 

3 rounds 

- 12 HR push-ups (RX+ Ring push-ups) 

- 8 dball over shoulder @ 100/80 (RX+ 6 @ 150/100)