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Performance
A1: Back Squat @20×1; 2,2,2,2,2; rest 1 minute
A2: Strict Ring Pull-Up @2011; 4 x 4-6; rest 3 minutes

Fitness
A1: High Box Jump; 3 x 3-5; rest 30 sec
A2: HSPU Negative; 3 x 5-7; rest 30 sec
A3: Jumping Split Lunge; 3 x 10-12; rest 30 sec
A4: Single Arm Farmer Carry; 3 x 50m; rest 30 sec

Conditioning
For Time

200m Row
10 Thrusters
15 T2B
20 KB Swing

rest 2 min
x3

A: 115/78; 53/35
B: 95/63: 44/26
C: 75/53; 35/20



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