141105: Competition

Strength:
A) DL: 3 reps touch and go @ 80% +2-3 UB MU every 60 sec x 3 sets; rest 2 min; 3 reps touch and go @ 85% + 2-3 UB MU x 3 sets
B) FS: Every 60 sec: 50/5, 60/3, 70/3, 80/2, 85/1*3 sets, 90/1, 95/1*2 sets, 80/8*1 set

Skill:
none, included in Strength component

Conditioning
3 Rounds AFAP:
30 Wall Ball (20/14)
3 Rope Climbs (first one legless as able)

After completion of 3 Rounds Rest 6 min:

3 Rounds AFAP:
12 Shoulder to OH (135/95)
12 Ring Dips
75ft HS Walk