Sprint Tester

5-4-3-2-1:

Thruster @ 205/145
Rope Climb

Pressing

3x2 Strict Press + 4 Push Press - rest 90 seconds

3x1 Strict Press + 6 Pushs Press - rest 90

Build to a heavy set.

Gym Vol

Every 2 min x 6:
12 TTB
12 K. HSPU
12 CTB

CF Mid Distance

For Time:
40 Cal Row
40 Burpee over erg
40 Cal Row
40 CJ @ 115/75
40 Cal Row