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Alpha
12 Rounds
2 Power Cleans@80-85%
3-8 Strict Ring Dips

Bravo
12 Rounds
2 Power Cleans@80-85%
3-8 Banded or Stationary Dips

Charlie
12 Rounds
1 Clean Deadlift + 1 Hang Power Clean x 3
5-8 Perfect Push-Ups

Delta
12 Rounds
8 Slam Balls
8 HR Push-Ups

Strength Extra
Bent Over Rows – 8-10 x 4
Scap Retraction – 10 x 4

Cardio Extra
5 Rounds
200 Meter Run
100 Meter Bounding
50 Meter Sprint
rest walk 150 meters

Mid-Line Extra
Weighted Hip Extension – 8-10 x 4
GHDSU – 15-20 x 4