Strength:
A) Clean from blocks: every 90 sec: 60/3*3 sets, rest 1 min, 70/3*3 sets, rest 1 min, 80/2*3 sets, rest 1 min, 85/1, 88/1, 92/1, 95/1
B1) Deadlift, drop from top: 50/5, 60/5, 65/5, 70/5, 75/5, no rest
B2) Weighted Ring Dip: 5×8, rest 90 sec
Skill
A) 2 min. Box shoulder Stretch
B) 4 Supersets – keep rest minimal
a1) 5- Wide Grip pullup (hollow body)
a2) 5- Narrow Grip pullup (hollow body)
a3) 5- L-sit Pullup
C)6 min. of heaven
2min Tabata Hollow Rocks
2min Tabata Hollow scissor kicks
2min Tabata Hollow Rocks
Conditioning:
AMRAP in 12 min:
3 Double KB GTO (53/35)
3 Double KB FS
3 TTB
6 Double KB GTO (53/35)
6 Double KB FS
6 TTB
continue adding 3 reps every round until time is up