Complete in Order
Conditioning:
AMRAP in 4 min:
7 Ring Dips
10 Shoulder to OH (115/75)
20 DU
rest 2 min
AMRAP in 6 min:
10 Box Jumps (24/20)
10 Cal Assault Bike
10 TTB
rest 2 min
AMRAP in 4 min:
100 Wall Ball
max MU in remaining time
Skill
A) 3 sets – 5 hollow pos. Pullups w/ 3 sec. hold w/ chin over bar
B) 4 sets – 3 wall walks (chin and toes touch wall) + 5 wide grip strict Pullups
C) 5 Supersets
– 10 Fat bar side bends e/side
– 6 Strict TTb
Strength
A) Bench Press @ 50%: 3 reps every 30 sec until failiure OR you reach 10 minutes
B) Tabata Ring Rows x 8 min
C) EMOM x 10 min:
Even- 5 FS @ 70%
Odd- 100m row