Strength:
DL
8-6-6-4*-4*
*Last TWO sets must be "Dead Stop" and Reset
Grip
10-12 GHD Back Ext. After Each Set
Conditioning:
AFAP
25 Front Squats
100m Run
20 Push Press
100m Run
15 Thrusters
100m Run
10 Squat Cleans
100m Run
5 Bear Complex
100m Run
Cash Out:
3 Rounds
30 Mountain Climbers
20 Russian Twist
10 Sit Ups
Strongman:
Back Squat
8-8-6-6-4-4
30M Sled Backward Drag x5
Z-Press
10-10-8-8-6-6
Barbell Handel Farm Walk
50M x5
Finisher :
1Min Plank
30 Push Ups
1Min GHD Back Ext. Hold
30 Push Ups