Warm Up
3 Rounds of
1 Lap Run
5 Push Ups
10 V-Ups
15 KBS (moderate)

 
Skill
3×20 secs hold – 20 secs rest
HS Hold
1 REP MAX
STRICT PRESS 1RM

 
Conditioning
CF.15.12.07 A
50 Pull-ups
Time Cap: 4min
If finished the pull-ups within the time cap, burpee bar touch for the remaining time

 
CF.15.12.07 B
Team of 2
AMRAP 8 min
20 cal row
Switch when one partner completes the 20 cal row