Strength
A. Weighted Pull Up or foot elevated ring row
5 x 5
Rest 1 min
B. 5 sets of 4 heavy turkish get ups /side
Conditioning
3 x 10 min AMRAPs - rest 2 min btw AMRAPS
1.
5 strict CTB/pull up
50 DU’s
2.
10 ring dips
10 hollow rocks
10 superman rocks
3.
3 wall walks
10 T2B
20 pistols