A Overhead Squats x10....

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Strength

3 sets

A Overhead Squats x10 w/2 second hold in bottom (for technique not load)

F: 10 Front Squat w/2 second pause in bottom

3 sets

B1 8 1 Arm DB Strict Press 20x2 (per arm)

Rest 30 sec

B2 8 1 arm DB Row 20x2 (per arm)

Rest 30 sec

Conditioning

7 min AMRAP

100m Run

10 DB Snatches

10 Pull-ups

F: Ring Rows

P: 50/35

S: 80/55 CTB Pull-ups

Competition

15 min Bike (faster pace than last week)

3 min rest

Repeat