Strength
10-8-6-4-2
Bench Press, Build to a heavy double

Conditioning I
“Banzai”
For time:
30 Pull ups
30 Overhead Plate Step Ups, 45/25, 20 inch box
30 Push Ups

Conditioning II
Rowing
5 minutes for Max meters
Rest 3 minutes
4 minutes for Max Meters
Rest 2 minutes
3 minutes for Max Meters
Rest 1 minute
2 minutes for Max Meters

Daily Midline
EMOM x 5
:20 L-Sit Hold