Complete in Order

Strength:

A) FS: 12 min. to find 7 rep max – first 2 reps have 1 sec. pause at bottom
*only 3-4 real attempts in this time frame so be smart

B) 5 supersets
B1- 5 Rope pullups + 5 toes to rope (slip top hand each set)
B2- 10 diamond pushups (hands make diamond shape on ground)

Skill:

A) 20 emtpy bar Z-Press

Conditioning:

For total reps

AMRAP 2:
10 cal airbike
10 Deadlifts, 185/125

Rest 2 min

AMRAP 3:
12 cal airbike
8 Deadlifts, 225/155

Rest 4 min

Repeat

*Scale DL weight so escalating weights are doable

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