STRENGTH/SKILL

Three sets of:
6 Upright Row (each arm)
*Rest 90 seconds
Max reps Ring Dips
(stick to the tempo – we want the time under tension)
Rest 90 seconds

 

Front Squat
*Set 1:  5 reps @ 65-70%
*Set 2 :  3 reps @ 75-80%
*Set 3 : 1 rep @ 85-90%
Rest 2-3 minutes between sets.


Followed by…

Front Squat
Every two minutes, for 12 minutes (6 sets):
x 5 reps @ 80%

 

METCON

Complete as many rounds and reps as possible in 10 min. of:
10 Shoulder to OH (135/95 lbs)
10 Toes-to-Bar
10 Box Jumps (30″/24″) (jump up, but step down)