Complete in Order

Strength:

A) 11 min. to find 3 rep touch’n’go full clean

B) 8 min. Every 30 sec.
-1 clean pull to explode + 6 sec. lowering @ 90% of best clean
*clean pull to explode is a controlled/perfect pull to the pocket, no arms, swingingback etc…

Skill:

A) 12 min. Every 90 sec.
-3 deep box/bench dips (stay connected hip to shoulder) + 2 kipping HSPU w/ 2 sec. tempo descent + 10 sec. HS hold on wall

Conditioning:

5 rounds for time

-200m sandbag run (60/40#)
-15 Ground to Overhead (145/100)
-5 wall walks – nose and toes touch wall

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