Strength:
A1) Bench Press: 5×5 @ 85% of 5RM from last week
A2) Weighted Ring Row: 5×12
Skill
A) As warm up for Conditioning -3 sets – 2 Strict PU + 2 perfect kips only + 2 Kipping PU + 2 CTB
B) After Conditioning: Accumulate 50 weighted GHD situps
Conditioning:
3 Rounds For Consistent Round Time:
800m run
25 C2B Pullups
50 KB Swings (70/53)
20 HSPU using the Open Standard from last year