Warm up
1 minute row
30 second handstand hold
Then
3 rounds
1 wall walk
3 weighted or negative pull ups-Add weight each round
5/5 Cossack squats
Strength
Strict press- uild a heavy 4
Strict pull ups-1. I Ute max reps
Conditioning ABAC
A-1 minute max flitter kicks
1-max hollow rocks
B-Every 90 seconds x 3 rounds
2 strict presses
Pull ups 70% of 1 minute max
C-12/12-9/9-6/6-3/3
Single arm clean n press
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