Connectivity: 1) 4X:20/:20off Seated Pike Stretch with Flat back
2) 2X50’ Inch-worm with long 3 second count at top and bottom
3) 2X:30 inverted hollow hold on bar, or 2X8 Floor levers with 10 sec descent
4) 3X:40/:20off Arch hold
BBG:
1) 15 minutes to a 1RM of the complex: 2 Clean pulls + 1 CJ
Strength:
2) BS: 1X5@70, 1X5@80, 1X2@85, 1X3@90, 1X1@100
3) FS: 1X5@65, 1X4@75, 80, 85
Conditioning:
4) 3 rounds for time:
15 HSPU
25 Pull-ups
75 Dubs