21-15-12-9-6-3 reps of three exercises that you 'pick' from a menu on the board Starting with a 750M row, then 21-15-12-9-6-3 reps of each then ending with a 400 meter row or run, for time. This one can be as easy or difficult as you want, depending on your choice of movements. **Jakced version adds in a set of 18 reps following the 21.
Increase weight each set, record top weight performed for 5 reps. You are not working for a true 5 rep max, you are working up to a weight that is heavy but not maximal. Target weight should be approximately 75-80% of your 1 rep max.
Conditioning: 100 wall ball shots, for time. Perform three burpees at the beginning of each minute, including the 1st. 20lb-M/14lb-W