Strength:
Rope Climb: 5 Ascents (pick a challenging method)
or,
Prowler Pull: As heavy as possible for 14 feet
Conditioning:
**Both option are Rx
A. 3 Rounds:
- 10 STO (115/75)
- 400m Run/Row
then,
15 Muscle Ups
B. 3 Rounds:
- 10 STO (115/75)
- 400m Run/Row
then,
30 Burpees
Extra:
Strict Press: 3×10 @ 75% TM