Strength
1a) Fitness: Press, 3×5 Linear Progression
Performance: Press, 3RM, then two drop sets at 95% and 90%
1b) Weighted/Strict Pull-Ups 3xME (aim for 5-8 reps)
Conditioning
Fitness
3 Rounds:
- 300m Run
- 6 Push Ups or Ring Dips
- 6 Ring Rows or Pull Ups
- 20 Wall Ball (20/14)
rest 2 minutes
Performance
3 Rounds:
- 300m Run
- 4 Muscle Ups (20/14)
- 20 Wall Ball
rest 2 minute