Skill:

4 Perfect push-ups with a 4 second negative

1:00 Rest

5 Sets

 

Conditioning:

500m Row

13 Ring dips

14 Sumo deadlift high-pull*

15 Handstand push-ups

16 Thusters*

16 Alternating pistols

15 Pull-ups

14 Snatches*

13 Burpees-over-bar

500m Row

 

For time (12:00 cap)

*all lifts are same load (75/53)

 

Strength:

Deadlift

4 @ 80%

3 sets for quality

 

 

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