Strength
EMOM 9
1) 100′ Double Dumbbell Overhead Carry
2) 10 Prone Swimmers
3) 10-15 Ring Rows
Conditioning
5 Rounds for Time:
5 50′ Shuttle Runs
10/10 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 24/16 Kettlebell)
20 Sit-Ups
*18:00 Cap