Warm up
1/4 mile run
30 second goblet squat hold
15 second L sit
15 sec L hang
Strength
Back squat-Work up to 70% of heavy 2
Or build a heavy 7
Conditioning ABA A-3 rounds for time
200 meter run
10 ring dips
5 strict toes 2 bar
B-Every other minutex5
5 Back squats (70-80%) max reps at round 5
5 db pull overs
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
Warm up 5 minutes single cardio 80% max heart rate Then 30 second dead hang 10 v ups 10 second L hang Strength Strict toes to bar-1 minute max reps Conditioning-Delta 3 rounds Min 1-100 meter run Min
Warm up 3 second handstand hold 1 minute row Then 4 rounds increase weight each round 3 power snatches 3 overhead squats Strength Power clean-build a heavy 6 Conditioning 5 rounds for time 9 bar over
