Complete in Order
Conditioning:
AMRAP in 10 min:
2 C2B Pullups
2 HSPU-Open Standard
2 Burpees to 6in target
4,4,4
6,6,6
etc until timecap
Skill
A) 4 min. Every 30 sec. w/barbell
– 2 Jerk Grip OHS + 10 sec. hold in bottom of last rep
B) 5 sets w/ weight vest
– 2 Strict HSPU + 6-10 kipping HSPU
C) 4 rounds –
20 GHD situps to parrellel
10 Full GHD situps
10 arch rocks
Strength:
A) EMOM x 12 min:
Even min: 3 Push Press + 3 Power Jerk AHAP
Odd min: ME Pullup hold chin over bar in hollow position (up to 45 sec)
B) BS Clusters: 5.3.1 x 5 sets @ 80%, rest 10 sec between 5.3.1, rest 2 min between sets