Strength: Bench press: 10 rounds – Every 2:30 minutes, complete:
-3x bench press superset with max rep strict pull/chin up (Work up to a max for the day in the bench press, and for the superset, odd rounds do pull ups and even round chin ups.)
*After your 10th set, perform, 1 set for max reps bench press with (65#/45#).

Work Capacity: Complete 21-15-9-15-21 reps of:
-Hang squat clean (95#/65#)
-Burpee over the bar

Conditioning: 3 rounds – For time:
-Row 500m at threshold pace
-Row 250m at recovery pace

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