Complete in Order
Conditioning:
5 rounds at a very steady pace NOT for time
-200m Run
-15 Perfect airsquats
-250m Row
-5 Strict hollow pullups
**Again, you know thrusters and more than likely some sort of pulling (i.e. Ring MU etc.) are coming… practice!
Skill:
A) 4 sets:
– 8 hollow/arch kips on rings
– 4 strict chest to ring pullups
– 2 Ring MU
Strength:
A) Bench Press: Every 90 sec complete 3 reps at 85% x 4 sets
B) E2MOM x 10 min:
– 2 Heavy Deadlifts (85%+ but not 2 rep maximal)
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