Strength:
A) Clean Only: Every 90 sec: 60/4, 70/3, 75/3, 80/2, 85/2, 90/1, 75/5
B) Deadlift: Every 60 sec: 40/5, 50/5, 60/5, 70/5, 75/5
Skill:
A1) 3 Strict Pullups with DB/KB between feet then drop weight and complete 12 C2B Pullups unweighted x 3 sets; (do not get NEAR failiure or severe fatique for the C2B work)
A2) Bench Press: 3×3 80%-85%
Rest as needed between sets
Conditioning:
AMRAP in 30 min:
Pick 2 of the following modes and complete 30 minutes of work at light conversation pace switching modes every 5 min
Options: Assualt Bike, Running, Bike, Rowing