Warm-up:
6 rounds:
5 Pull-ups
5 Push-ups
5 Pull-ups
5 Air-squats
3 Arch/hollow Swing
Strength:
1) BS: 1X10, rest 3 minutes, then find a 20RM. This is the last week of 20s.
2) Clean and Jerk:
60X1, 70X1, 75X1, 80X1, 85X1, 90X1
Conditioning:
3) 5 rounds:
In 1:00 complete 5 Kipping Deficit HSPU, for max deficit, rest remainder of minute, and the :15 second transition
1:00 ME AD, rest :15