Strength:
Front Squats
5 reps @ 60% 1RM
3 reps @ 70%
1+ reps @ 80%
For max reps at 80%
Conditioning:
15-12-9 rep rounds of:
Shoulder-2-Overhead (135/93)
Muscle-ups
GHD Sit-ups
For Time
Mobility:
Barbell Shoulder Smash – 2:00/side
Barbell Biceps Smash – 1:30/arm
Reclined Spinal Twist – 2:00/side
Post load and reps, time, and experiences to comments