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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