Strength
1A) Fitness: 3×5 Back Squat linear progression; do a fourth set if time allows
Performance: Back Squat, heavy triple. If you have time do two drop sets at -5% & -10%
1B) Ring Dips, 3x max effort Weighted-to-Unweighted (dumbell between feet, then drop and continue)
Conditioning
3 Rounds:
- 15 Thrusters (95/65)
- 25 Double Unders
- 15 Toes to Bar
- 25 Double Unders
- 15 Burpees
Rest 2 minutes