Strength:
A) DL: Complete for time: 50/10, 60/8, 70/6, 80/5, 50/20; between each set of DL complete 15 sec L-Sit on Rings
B) FS: every 90 sec: 50/6, 60/5, 70/4, 80/4, 85/3, 90/2, 95/2, 60/10*1 set
Skill:
A1) Strict Chinup: 3 sets of 10 weighted as able, rest 60 sec
A2) HSPU: set 1: Strict x 8 reps as hard a scaling as possible to complete all 8 reps, does not have to be unbroken; set 2: Deficit x 10 reps as hard a deficit as possible to complete all 8 reps, does not have to be unbroken; set 3: 12 Kipping HSPU at Regional Standard AFAP, try to be unbroken; rest 2 min after completion of each set before going back to chinups.
Conditioning:
AMRAP in 6 min:
7 Power Snatch (95/65)
5 Burpees
3 Bar MU
Rest 3 min
AMRAP in 4 min:
Max Meters Running
Rest 2 min
AMRAP in 6 min:
60 KB Swings (53/35)
30 Power Clean (95/65)
Max Distance HS Walk in remaining time