Strength:
A1) Bench Press: 4×5 up to 5RM
A2) Alt KB Bent Row: 4 sets of 30 sec max reps
Skill
A) Accumulate 30 candlestick rolls
B) 9 min. every 45 sec. – 1 strick MU right into part C
C) 6 min. EMOM – 3 kipping MU
D)After conditiong – 100 situps for time
Conditioning:
EMOM x 24 min:
0:00- 12 Russian KB Swings (70#/53 or heavier if available)
1:00- 6 Wall Walks
2:00- 20 UB Wall Ball (20/14)
3:00- 150m row