Strength
1a) Fitness: Press, 3×5 Linear Progression
Performance: Press, 5RM, then two drop sets at 90%
1b) Weighted/Strict Pull-Ups 3x ME (aim for 5-8 reps)
Conditioning
For time:
- 50 Double-Unders
- 20 Pull Ups
- 20 Wall Ball (20/14)
- 50 Double-Unders
- 20 Wall Ball (20/14)
- 20 Pull Ups
- 50 Double-Unders