Strength:
A1) BN Push Press: 6×3 at one heavy weight
A2) Strict Chinup weighted: 6×5
C) BS: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, 80/3*3 sets
Skill
A) 10 min. Every 30 sec. – 10 Sec. Front tuck lever
B)After Conditioning: 4 Supersets
– 6 alt. pistols w/ PVC overhead
– 30 sec. Hollow hold (don't break!!)
– 10 band pull aparts
Conditioning:
AMRAP in 12 min:
10 Wall Ball (20/14)
5 Burpees
1 MU
*every round double the reps from the previous round so round two is 20,10,2, and round three is 40, 20,4 etc