Wednesday

Strength

Ax4 sets
A1. 2KB Front Squat/; 42x1; 6-8; 
F: 1DB/KB
P/S: 2DB/KB
*rest 30 sec
A2. Strict Pull Up 21x1; 4-6 reps
F: Negatives; 40A1 x4-6,
[sub down to ring row]
P/S: bwt or weighted
rest 30-60 sec

Conditioning

B. 12 min AMRAP
40x Double Under/
20x Wall Ball 20/14
10x Toes to Bar

F: 100x Single Under + 15x Wall Ball + 10x Hanging Knee Raise/Sit Up
P: As Rx
S: Each movement Unbroken

rest 30 sec active after each round