Warm-up
• Tabata Air Bike
3 rounds:
• 5 Strict Pull-ups
• 10 Air Squats
• 15 Jumping Jacks
Strength
Back Squats
• 5 reps at 75% of 1RM
• 3 reps at 85% of 1RM
• 1 rep at 95% of 1RM
Weighted Pull-ups
• 5 reps at 75% of 1RM
• 3 reps at 85% of 1RM
• 1 rep at 95% of 1RM
Conditioning
12 min AMRAP:
• 5 Ring Muscle-ups
• 5 Thrusters 115/75#
• 20 Pull-ups
• 20 Wall Balls 20/14#