STRENGTH
E3M3M – 5 Sets
Back Squats
8-8-8-8
@ 00X1 tempo
Start at 50% of your 1 RM and increase each round. These reps are for speed and explosiveness!
CONDITIONING
4 RFT
12 HSPU
12 Single arm KB OH Squats (6 each arm) 24/16kg
2 Rope climbs
400m Run
*The 2 rope climbs can be done at any stage in each round.
*22 min time cap
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