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