Strength:
A) DL: Every 60 sec all reps TNG: 8 sets to work to max set of 5; then rest 2 min, drop 50% and complete the following: AMRAP in 4: 10 DL, 10 Box Jumps (24/20)
B) FS: every 60 sec: 50/6, 60/5, 70/4, 80/3, 85/2, 90/2*4 sets, 70/8*1 set
Skill:
A1) 100ft Front Rack Lunge (135/95) x 3 sets, rest as needed
A2) 100ft HS Walk x 3 sets, rest as needed
Conditioning:
AMRAP in 6 min:
6 C2B Pullups
6 Alt DB Snatch (55/35)