Complete in Order
Conditioning
“5 min. Ladder
-2 Wallballs
-1 Ring MU
-4 Wallballs
-2 Ring MU
…Continued up ladder
Rest 4 min.
Repeat but Starting from highest number working down in 5 min.
Skill:
A) 3 sets: 2 Hollow ring pullups + 4 H/A swings + 10 sec. arch hold
B) 6 min. every 30 sec. – 2 ring MU
Strength
A) EMOM x 8 min: BN Power Jerk + Power Jerk to heavy for the complex
rest 4 min
B) EMOM x 8: Back Squat x 3 reps
-Use the first 4 sets to warmup to 85%
-Last 4 sets are to be completed at 85%”
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