Strength:
A1: Strict Press: 5×10 @ 60% (1 min rest)
*On set 5, perform as many reps as possible
A2: Bent Over Rows: 5×10 (1 min rest)
Conditioning:
For Time: (12 min cap)
- 9 Muscle Ups (18 Pull Ups + 18 Dips)
- 90 Double Unders
- 6 Muscle Ups (12 PU + 12 Dips)
- 60 Double Unders
- 3 Muscle Ups (6 PU + 6 Dips)
- 30 Double Unders