Conditioning Strength

Three rounds of:

 Back Squats x 8 reps
 Strict DB Presses x 10 reps
 Single-arm DB Rows x 12 reps

Rx Strength

Back Squat

 Set 1 – 5 reps @ 65%
 Set 2 – 4 reps @ 75%
 Set 3 – 3 reps @ 85%
 Set 4 – 2 reps @ 90%
 Set 5 – 1 rep @ 95%
 Set 6 – 2 reps @ 95%
 * Single-arm DB Rows between sets

Conditioning WOD

Complete as many rounds and reps as possible in 15 minutes of:

 Run 200 Meters
 15 Wall Ball Shots (20/14 lbs)
 15 Russian Kettlebell Swings (24/16 kg)

Rx WOD

Complete as many rounds and reps as possible in 15 minutes of:

 Run 100 Meters with Medicine Ball
 15 Wall Ball Shots (20/14 lbs)
 15 Kettlebell Swings (24/16 kg)