Complete in Order
Conditioning:
3 Rounds:
800m run
50 DU
20 No Floor Contact Burpees
Skill
A) 5 sets
– 4 Hollow Push ups
– 2 Strict HSPU
– 4 Kippings HSPU
– 2 Strict HSPU
– 4 Hollow Push ups
B) Accumulate 50 Parellette Shoot throughs – feet on ground as little as possible
Strength
A) Bench Press: Work up to 85% and complete 3 sets of 3 reps, rest 60 sec between sets
B) EMOM x 8 min:
odd min- 10 Ring Rows
even min- 5 Deadlifts (drop from the top) @ 70%