Strength:

1A) Back Squat 50X5, 60X5, 70X5, 80X5+, R90

1B) 4XME Strict HSPU + Kipping HSPU

Conditioning:

2) 15.3

14" AMRAP:

7 Muscle-ups/ or 7 Chest-to-bar Pull-ups

50 WBS

100 Dubs

Alternate Workout:

***If competing Saturday.***

1A) Same

1B) 4X10 Arch/Hollow Swing on rings (holding false grip if possible)

2) At a conversational pace:

10 minutes Double-under practice

Should be conversational. Do not push so hard that you are breathing heavy and cannot carry on a conversation.