Strength: 1A) Squat 40X5, 50X5, 60X5, R90 1B) Strict HSPU 3X10 (in unbroken sets of 3-5 reps), R90
Conditioning:
Complete as many rounds and repetitions as possible in 14 minutes of:
800m run 50 toes-to-bars 40 wall-ball shots 30 cleans (135/95/or 50%) 20 muscle-ups/ or pull-ups
Competition:
3A) Back Extensions 3X10 3B) 3XME HS Walk for distance and form
