A.
Strength/Conditioning
Alternate sets x 4 rounds
Every 1:30
3 Overhead Squat w/pause 3” at the bottom position
6-8+ Strict Parallel Dips .Add load if efficient enough. “+” means that at the last set you go for as many reps as possible
15 or 12 or 9 T2b or kn2ch. do strict if efficient enough

B.
For time:
3 rounds cindy
200m run
2 rounds cindy
200m run
1 round cindy
400m run
9min time cap