Conditioning:

 

Every 3 minutes on the minute for 18 minutes perform:

200m Run

3 Chest-2-Bar Pull-ups

6 Strict Ring Dips

9 Kettlebell Swings (72/53)

12 Wall-Ball Push-ups*

 

For Score

Score is equal to max rep WB PU’s on last round, minus any uncompleted reps from first 5 rounds

*Burpees are a 1 for 1 authorized substitution

 

Strength:

Overhead Squat

5-5-3-3-2-2-1-1+

Starting @ 50% 1RM, increasing by 5% each set

 

For max reps at 1+

 

Burpee Challenge:

Day 88

 

Mobility:

Quad Smash – 1:30/side

Overhead with External Rotation Bias – 1:30/side

Hip Capsule – 1:30/side

 

 

Post score, load and reps, and experiences to comments