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
Perform 20 good mornings with bar then start
Deadlift (each set on the 2 min)
1x8 @ 70%/moderate
1x5 @ 80%/tough
1x2 @ 90%/very tough
1 attempt at a heavy/near maximal single
(form is priority)
D. Conditioning
2 rounds
2 min at each station
Row/ski-erg
Burpee to plate
Plate OH lunge
T2B/V-snap/sit-up
E. Cooldown