Strength:
A) DL: 3 reps touch and go @ 80% + 4-6 UB Ring Dips every 60 sec x 6 sets
B) FS: Every 60 sec: 60/2, 70/2, 80/2, 85/1*3 sets, 90/1*3 sets
Skill:
HS Walk Practice: Pick a distance that is challenging for you to reach, complete 5 sets successfully reaching that distance. If you are competent at HS Walk then HS Walk 100ft, stop @ 50ft descend in to a headstand then push back up and continue to the finish. Rest as needed, not for time.
Conditioning
AMRAP in 4 min:
20 Wall Ball (20/14)
10 TTB
If 90 reps are completed in under 4 minutes, time extends to 8 minutes.
If 90 MORE reps are completed in under 4 min, time extends to 12 min
continue in this trend until you no longer can complete required reps in the alotted time