Complete in Order
Conditioning:
6-8 Rounds:
30 sec max cal assault bike
30 sec max rep thrusters (96/65)
30 sec max rep burpee over bar
rest 3 min
Skill
A) 5 min. to play/practice freestanding HSPU – Focus on tripod, straight body, pressing etc.
B) 4 sets – w/ weight vest as able
– 2 strict HSPU+Max -1 kipping HSPU
C) Accumulate 40 e/side – Turkish Half get up (25-45#)
* only get-up to formarm on opposing arm and return to ground =1
Strength:
A) Strict Press: In 8 min work up to 3 RM,
B) At 80% of 3RM Press complete 20 reps in as few sets as possible, every fail complete 10 strict pullups
B) BS: EMOM x 8 min complete 3 reps starting at 70% working up to max 3RM in time domain