Strength:
A) BS to max
Skill:
A) 2 attempts max Tuck front lever
B) 4 super sets
-1) 5 Rings rows w/ 2 sec. lowering
-2) 10 alt. weighted pistols
-3) 5 weighted ring dips AHAP
C) 4 min. tabata Hollow hold
Conditioning:
For Time:
10×10 yd sprint, rest 10 sec
rest 2 min
8x20yd sprint, rest 15 sec
rest 2 min
6x40yd sprint, rest 20 sec
rest 2 min
4x60yd sprint, rest 30 sec
rest 2 min
2x80yd sprint, rest 45 sec
rest 2 min
1x100yd sprint