Complete in Order
Strength:
A) Strict Dumbbell press: in 8 min find heavy triple
rest 2 min
@ 75% of heavy triple complete 6 rounds of tabata strict press (20 on/10off), score is lowest round””
B) Back Squat: 90/4*4 sets
*base numbers off your most recent BS max
Skill:
A) 3 sets of 15 – Hollow/arch kips + 15 sec. hollow hold at end of each set
Conditioning:
5 rounds for time
3 rope climbs
5 OHS (155/105) from ground
10 strict HSPU
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