Strength:
A1) Bench Press: 4×6 @ 90% of 6RM from last week
A2) Pendlay Row: 4×10
Skill
A) 4 sets of 10: HS tripod Leg lifts (start in tripod straight body and lower legs, stay connected and stop descent if tension is lost anywhere )
B) 4 sets of 8 e/arm: leaning HS holds (kick into HS hold on wall, and shift weight into each arm, keeping your whole body straight)
C) 9 min. Every 90 sec. – Pick a managable distance and perfrom your best HS walk (quality over quanitity today)
Conditioning:
3 Rounds, wearing a 40#/20# weight vest:
800m run
20 Ring Pushups
20 Pullups
20 Alt Pistols