A. Warm Up
2 rounds
Bear Crawl 2 lengths of gym
5 Burpee broad Jump
B. Activation
For Quality (8min Cap), working through:
30 DU/60 Singles
20 Ring dips/ ring push ups/ push ups/ scaled push up
10 Strict T2B/ V-snap
C. Strength
Back Squat @ 21X1 (1 second pause in bottom)
3x8*
*second weight on bar is first working set
Rest 2-3min
D. Conditioning
3x3 min AMRAP
20 Wall Balls
10 Burpees
5 High over the box jump/step up
Rest 1 min
E. Cool down