Workout of The Day:
A. Back Squat 6 Reps Every 90sec @20X1
B. SA OH Carry 4x50m/Arm, Rest 1min Btw Arms
C. 3 Rounds (same time per round)
Row 500m
20 Wall Balls 20/14
-Rest 5min-
AMRAP 8min (same times per round)
10 KBS 53/35
“8 Box Jump Step Down 20”
20m SA DB Lunge 30/20
Competition:
A. Strength
3×5 OHS, With Moderate Load – Nothing Too Heavy.
B. Gymnastics
4 Sets of Muscle Ups at 65% of Your Best Unbroken Set
** For those who do not have a muscle up.
EMOM 10
Odd: Strict Pull Up x 3
Even: Bar Dips x 2-4
**Use WTD for bar dip if possible (no bands allowed).
C. Conditioning
5 RFT:
6 Deads, 275/185
9 Box Jumps, 30/24″
12 TTB