Strength:

Front Squat

5    reps @ 60% 1RM

3    reps @ 70%

1+ reps @ 80%

 

For max reps at 80%

 

 

Conditioning:

3 Ground-to-Overhead (155/103)

6 Bar-Over-Burpees

 

3 rounds for time

(5:00 cap)

 

…Rest 5:00

 

12 Deadlifts (205/133)

9 Pull-ups

6 Handstand Push-ups

 

3 rounds for time

(5:00 cap)

 

 

Flexibility:

10 Sit-ups to Straddle

Right Side Straddle – 1:00

Left Side Straddle – 1:00

Middle Straddle – 1:00

First Rib Mobilization – 2:00/side

Banded Olympic Wall Squat – 2:00

 

 

Post load and max reps, time, and experiences to comments