Strength
establish a heavy 1 rep Front Squat
then do max reps at 75%
Conditioning
AMRAP 10
3 Ring Muscle Ups/ 7 CTB or pull ups
30 DU
Extra Credit
1) 4 Rounds
:30 max strict HSPU
1:30 rest
2) 5 Rounds
20/17 Calorie Bike
25 m sled drag (forward)
25 m sled pull (backward)
1 minute rest
Bootcamp
For Time:
A) 15-12-9-6-3
DB Thrusters
Burpees
Rest 3 minutes
B) 12-14-16-18
KB Deadlift
T2B/ K2E/ Leg Raises
Rest 3 min
C) 21-15-9
Cal Bike
Pull Ups/ Ring Rows
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