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

 

 

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