Warm up
1 minute bike
20 second wall facing squat hold
Then
3 rounds
5/5 knees over toes split squats
5 negative pull ups
10 second L sit
Strength
Front squats dynamic effort
3 reps every 30 seconds x 10 40% of heavy 2
Conditioning
EMOM til failure (20 rounds to complete)
3 chest 2 bar pull ups
4/4 step ups
5 dips
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
