Strength
Press
Every 3:00 x 5 rounds - 3 reps - aim to find a 3RM by the fourth round
On the fifth round, perform max reps @50% of 3RM
Conditioning
For time:
1000m row/ski
40 DB Push Press
30 V-Ups
20 Burpees
500m row/ski
30 DB Push Press
20 V-Ups
10 Burpees
250m row/ski
20 DB Push Press
10 V-Ups
5 Burpees
20 minute cap - 40/25# DB’s or so
Cash Out
100 Curls