Strength
Find a 5RM Back Squat (~85% of 1RM)
then
Decrease weight by 10%
5 Back Squats
then
Decrease weight by 10%
5 Back Squats
*Rest as needed*
Conditioning
9 Min AMRAP
3 HSPU
3 Goblet Squats (24/16)
3 HSPU
6 Goblet Squats (24/16)
3 HSPU
9 Goblet Squats
6 HSPU
12 Goblet Squats
6 HSPU
15 Goblet Squats
6 HSPU
18 Goblet Squats
….
Continue to follow pattern until the completion of 9 min, score by total reps.
Gymnastics
4 Rounds for Quality
12 GHD Sit Ups
5-8 Tempo False Grip Ring Rows*
5-8 Tempo Ring Dips*
*2s Descent, 1s hold, initiate up, 1s at the top
Conditioning
3 RFT
15 C2B Pull Ups
12 Hang Power Cleans (135/93)
9 BFB
