1) Strength
BS: Back Squat (2-2-2-2-1-1-1)
4 Sets Of 2 @80%
3 Sets Of 1 @90%
2) Conditioning
21-15-9
Handstand Pushups; 10 sec handstand hold+21-15-9 Hand Release Push-ups; Hand Release Push-ups; Push-ups from knees
Shoulder To Overhead (115/75; 95/65; 75/50; 55/40)
Muscle-ups (7-5-3); Pull-ups; Pull-ups (banded); Pull-ups (banded)(15-9-6)
3) Interval (Extra Credit)
EMOM 12 min
Min. 1: 16 Pistols; 12 Pistols; 12 Pistols standing on box; 12 Pistols sitting on box
Min. 2: 16 Deadlifts (155/105; 125/85; 95/65; 70/50)
4) Interval (Extra Credit)
4x500m Row or 4x400m Run; 1:30 Rest between intervals
320 Gym 
1) 4×275; 3×315
2) black: 18:00 time cap+24 reps left
3) black: finished
4) run: 1:20; 1:25; 1:23; 1:25
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1. 235 x4, 245 x3
2. Brown: 9:16
4. 1:17, 1:24, 1:23, 1:23 (TRACK INTERVALS ARE BACK BOIIIIII)
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