Strength: 

5×3 push press

*between each set complete a 100 foot stone to chest carry

*heavier push press then Friday 5/12

Conditioning:

Performance

4 rounds for time

20 oh bb Alternating lunge 95/65

3 rope climbs 15 ft

12 thrusters 95/65

9/7 calories on the assault bike

Fitness

4 rounds for time

20 oh plate alternating lunge 45/25

9 ring rows

12 thrusters 95/65

9/7 calories on the assault bike