Friday

Strength

A. 15 min go find 10RM Double Overhand Grip Deadlift (no hook grip)

F: 2020 tempo x10 reps for quality
P/S: Build to tough set of 10 -[no power-driving the bar in the ground, control the negative]

Conditioning

B. 10 min Work Capacity  

4 min Airbike for cal
3 min 1DB CJ [alt arms as needed]
2 min HSPU
1 min Burpee

F: Russian KBS + 2DB Seated Press + Burpee
P: 50/35 Kipping HSPU, rx
S: 70/50 Deficit Kipping HSPU