Strength:
EMOM x 18 min:
0:00: Max reps Bench Press @ Bodyweight/.75xBodyweight
1:00: Max reps ring rows with feet elevated on box (20/12)
2:00: 35 DU
Skill
A)10 min. Every 2 min
– 2-5 strict HSPU + 4-6 Kipping HSPU, kick down and shake immeditly into 25 ft. HS walk
B) After Conditioning: 7 min of heaven
2 min. tabata hollow scissor kicks
3 min. tabata hollow holds
2 min. tabata hollow scissor kicks
Conditioning:
7 Rounds:
6 TNG Deadlift @ 50% of max DL
8 TTB
10 Cal Row
rest 2:1