April 21

A. Warm Up


2 rounds


Bear Crawl 2 lengths of gym

5 Burpee air squat
10 Squat to stand
1 full split spider complex


B. Activation


For Quality (8min Cap), working through:


30 DU/60 Singles

30 sec Ring hold (accumulate)

10 Strict T2B or K2E


C. Strength  


Back Squat @ 21X1 (1 second pause in bottom)




*second weight on bar is first working set, try to increase on last week


Rest 2-3min


D. Conditioning 


3x3 min AMRAP


10 PC @ 60/40kg

10 Push Ups

20 Deadlifts 

20 Air squats

Rest 1 min


E. Cool down