Complete in Order

Strength:

A) 3 Jerk dips + 1 Split jerk: 8 sets to find max for complex
*no misses!

B) Back Squat: 8 min. EMOM – 2 BS each with a 3 sec pause in the bottom
*start around 60% and build slowly as able… positions above all

Skill:

A) 6 sets – on rings
– 4 hollow/arch kips + 3 MU + 1 skin the cat

Conditioning:

4 rounds for time

-600m row
-30 alt. walking prisoner lunges
-25 HRPU

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