Strength-Squat
Every 4:00
1x 7 @ 75%
1x 5 @ 80%
1x 3 @ 85%
Rest 5:00, then
1x 20 @ 70%
Skill-
CTB/PU for time 8:00 cut off
*Must be Unbroken Sets and must drop each set.
*Move a poker chip each set
Use the breakdown below to determine rep scheme. Based off your Max set
18+= 1/2/3/4/5/6/7/8/9/10
14-17 = 1/2/3/4/5/6/7/7/7/7
10-13 = 1/2/3/4/5/5/5/5/5/5
6-9= 1/2/3/4/4/4/4/4/4/4
3-5 = 1/2/2/2/2/2/2/2/2/2
1-2=1/1/1/1/1/1/1/1/1/1/1
Conditioning- For Time
50 Strait Leg Sit Ups
10 Burpees
40 SL SU
10 Burpees
30 SL SU
10 Burpees
20 SL SU
10 Burpee BJ
10 SL SU
10 Burpees