Nasal Breathing Warm-up:

As Many Rounds and Reps As Possible in 8min of:

100m Run/Row/Ski

10 Air Squats

5 Tempo Push-ups @1111

5 Strict Pull-ups

10 Overhead Squats with a pvc

Conditioning:

15-12-9

Thrusters 115/75

Chest to Bar Pull-ups

Time Cap 7min

@10:00

15-12-9

Thrusters 95/65

Pull-ups

Time Cap 7min

Finish: 3 sets

15sec Holds

Single-Arm Hand Plank (each hand)
Single-Leg Elbow Plank (each side)
Side Plank on Elbow (each side)
Hollow Body Hold
Straight Body Crunches x 15 reps
Rest 2 minutes