30 Hand release push-ups

40 KB Swings 53/35 (5 burpee penalty for drop)

50 Double-unders (150 singles)

60 Sit-ups

70 Walking lunges

60 Sit-ups

50 Double-unders (150 singles)

40 Sdlhp 53/35 (5 burpee penalty for drop)

30 Ring dips (scale: 30 hr push-ups)

Skill: Front squat 3 sec pause in bottom 3/3/3/3/3/3

Block Strength

Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

Three sets, not for time, of:
Banded Good Mornings x 8 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8 reps @ 2012
Rest 45 seconds