Warm-up
4 rounds:
• 100 m Run
• 5 Push-ups
• 10 Pull-ups
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Bench Press
• 5 reps at 65%, 3 reps at 75% & 1+ reps at 85% of 1RM
Weighted Dips
• 5-3-1+ reps AHAP
Core
5 rounds:
• 5 Wall Walks
• 5 Parallette Pass Throughs
Conditioning
6 rounds for time:
• 15 Power Snatches 75/55#
• 5 Bar Muscle-ups