A. Warm-UpĀ 

3:00 Bike/Run/or Row then, 

3 Rounds of: 10 TRX Rows + 5 Half Burpees + :20 Dumbbell Overhead Hold + 10 Dumbbell Strict Press

B. Conditioning

Buy-In: 40/30 Assault Bike Calories 

Then: 

4 Rounds of: 

10 Toes-to-Bar 

15 Burpees 

20 Dumbbell Snatch (50/35)

Buy-Out: 

4:00 Accumulated Farmer Carry Inside OR 400 Meter Farmer Carry Outside 

Level 1

30/20 Bike; 5/10/15 reps

Level 2/MastersĀ 

Dumbbell (35/20)

Level 3

As Written