Complete in Order:
Strength:
A1) Strict Press: 3 heavy sets of 7, no rest
A2) Ring Rows: 20 sec max rep with feet elevated above hips, rest 60 sec
B) BS: 75/6*3 sets, rest 90 sec
Skill
A) 14 min. EMOM
E – 8 alt. pistols
O – 2 Strict + 5 kipping HSPU (pick challenging but doable height)
B) After conditioning – 6 min. Alt. tabata – Hollow rocks/Arch ups
Conditioning:
AMRAP in 20 min:
24 Cal Assault Bike
12 Front Squats (165/110)
48 Double Unders
1 min rest walking