Complete in Order
Conditioning:
For Time and Consistency of Heart Rate:
150 Cal Assault Bike
300 DU
1 Mile Run
Skill
A) 8 min. EMOM – w/ feet on box
E- 5 Strict Ring Rows (fully retract scapulas)
O- 5 Strict RIng Dips (stay hollow)
B) 1 attempt – Max Strict MU (scale w/ saddle banded MU) * stay hollow
C) 6 sets at a steady pace
– 4 Kips only
– 2 Kips plus pull to rib cage
– 2 MU
– 1 negative MU
Strength:
A) In 9 min: Find 3RM Strict Press
rest 60 sec
B) Complete 40 strict pullups in as few sets as possible
C) BS: Every 60 sec complete 2 reps @ 80% X 6 min