Monday, 4/11/16

1) Conditioning

4 Rounds

6 Hang Squat Cleans (185/125; 155/105; 125/85; 95/65)

12 Ring Dips; 6 Ring Dips; 12 Jumping Ring Dips; 6 Ring Dips

36 Double Unders; 12 Double Unders+24 Single Unders; 36 Single Unders; 18 Single Unders

2) Strength

2 Rounds

Max Strict Pull-up Set

Rest 2 min

Max Strict Press Set (must touch and go at the shoulder) @ 50% Bodyweight

Rest 2 min

Score 1: Total Pull-up Reps

Score 2: Total Press Reps

3) Interval (Extra Credit)

3 Rounds

10 Back Squats* (205/135; 170/115; 135/95; 100/70)

20 Toes to Bar; 10 Toes to Bar; 20 Knee Raises; 10 Knee Raises

Rest 1:30

*No rack, pick a weight you can do unbroken