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)
3x7-8*
*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