Strength
5 minute max pushups
Conditioning
100 double unders
80 alternating DB snatch
60 dumbbell front squats
40 alternating DB power cleans
20 burpees to target
Rx = 50/35
Midline
Tabata Mash x 12 rounds
plank k2e iso hold rounds 1-4
hollow rocks rounds 5-8
plank up downs rounds 9-12