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Performance
A: Deadlift @22×1; 4 x 5-7; rest 3-5 minutes

Fitness
A1: RFESS @3111; 3 x 7-9; rest 30 sec
A2: DB Bench Press @3111; 3 x 10-12; rest 30 sec
A3: Pull-Up Negative; 3 x 3-5; rest 30 sec
A4: Handstand Hold; 3 x 30-45 sec

Conditioning

4 Rounds for Time
200m Run
5 Power Clean
7 Box Jump
9 HSPU

A: 155/108; 30″24″
B: 115/78; 24″/20″
C: 95/63; 20″/16″



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