Strength:
A) Push Press: EMOM x 6 sets up to 3 rep max
B) Split Jerk: Every 90 sec x 6 sets: 3 reps @ 80%
C) BS: Every 60 sec: 2 reps @ 75% x 6 sets
Skill
A) 4 min. Tabata Hollow/arch swings on rings w/towel b/n feet
B) 12 min. E2MOM – 3 ring MU+10 sec. hold at top+10 sec. skin the cat hold
C)After cond.- 4 min. Tabata Dragon flags
Conditioning:
5 Rounds:
12 HSPU
50ft OH Lunge (165/115)
12 C2B Pullups
Rest 1:1