Strength:

Deadlifts

5   reps @ 70% 1RM

3   reps @ 80%

1+ reps @ 90%

 

For max reps at 90%

 

Conditioning:

3 Muscle-ups

6 Front Squats (135/95)

9 Slammers (20/14)

12 Ring Push-ups

 

3 rounds for time

 

Flexibility:

Right side straddle – 1:00

Left side straddle – 1:00

Center straddle – 1:00

Butterfly – 1:00

Pike – 1:00

 

2 rounds for quality

 

 

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