Conditioning:
21 C&J 95#
9 ring dips
Run 260m
Rest 2:00
15 C&J 115#
15 ring dips
Run 260m
9 C&J 135#
21 ring dips
Run 260m

Results: ???

Cool down: abs
3 x :30 of
---straight leg situps
---crossovers
---ab wheel

Strength (de-load):
Deadlift
5-5-5

130/160/190