Strength

3 Rounds (not for time)
8/8 Back Rack Lunges [step back] (+lbs)
12/12 Single-Leg KB Deadlifts (+lbs)

*No Barbell Option*
3 Rounds (not for time)
8/8 DB Suitcase Lunges [step back] (+lbs)
12/12 Single-Leg KB Deadlifts (+lbs)

Conditioning

0:00-4:00
10-8-6-4-2
Unbroken Wall Balls (20/14)
Calorie Ski Erg

4:00-8:00
10-8-6-4-2
Unbroken Wall Balls (20/14)
Sit-ups x3

8:00-12:00
10-8-6-4-2
Unbroken Wall Balls (20/14)
Tuck-ups x2

12:00-16:00
10-8-6-4-2
Unbroken Wall Balls (20/14)
V-ups