Conditioning 1: Run
400m run
Rest 3 min
3 sets
*65/75/85% effort on sets

Rest 10 min

400m Time Trial

Conditioning 2
For time:
60 Double-under
50 cal Ski Erg
40 Toes to Bar
30 cal Assault Bike
20 Burpees

Strength:
6 Close Grip Bench Press
6 Strict Dips
6 sets
*Add 2.5-5kg from last week

+

Death by Strict Pull-up
Min 1 – 1 Strict Pull-up
Min 2 – 2 Strict Pull-up
Continue until you cannot complete all the pull-ups within the minute
*Sets do not have to be unbroken