FBB

3 Sets

10 Steps Death March
8 Dual Dumbbell Push Press 20X0
6 Tall Box Jumps
15sec Bike Acceleration (increase pace every 5sec) rest as needed

STRENGTH SUPERSETS

A1) Segmented Snatch Grip Deadlift - 3 Pauses: 3131; 6-8reps; rest 60sec x 4 Sets (use lifting straps)
A2) Barbell Z Press: 3021; 8-10reps; rest 60sec x 4 Sets

B1) Split Stance Dumbbell Romanian Deadlift: 3110; 6-8/leg; rest 60sec x 4 Sets B2) Seated Alternating Dumbbell Arnold Press: 2111; 8-10/arm; rest 60sec x 4 Sets

CONDITIONING

C) 3mins AMRAP High Effort:

10/8 Row Cals
10 Close Grip Bench Press 135/95lbs
rest 2mins
NOT FOR TIME
20 Alternating Turkish Get Ups 53/35 *Quality Position Focused rest 2mins
3mins AMRAP High Effort 10/8 Bike Cals
10 Toes to Rings