Tuesday the 14th of January.

Strength : Pressing

4 x 4 Strict Press ( Every 90 Secs)

4 x 3 Push Press ( Every 90 Secs)

Pulling : Strict Pull ups

3 x Max Effort ( Rest 90 secs btw sets)

Conditioning : For Time ( Time Cap 14 mins)

Run 200m

20 16 12 8 4 Thrusters 42.5/30kg

4 8 12 16 20 Burpees over bar

*you start each round with the run