Mobility:

  • 2 Min Banded Ankle Stretch
  • 1 Min Pole Squats
  • 30 Sec. Wide Grip Passive Hang
  • 30 Sec. PVC Overhead Squat Hold

Warm-up:
2 Rounds of...

  • 15 Sec. Sampson Stretch (each side)
  • 10 PVC Overhead Squat
  • 10 Good Mornings
  • 10 Sit-ups
  • 10 Ring Rows
  • 10 Ring Dips

Strength:
Every 90 Seconds
1-1-1-1-1-1-1 Overhead Squat

Conditioning:
For Time...

  • 25 Deficit HSPU (4" w/Gray Pad)
  • 20 Russian KBS (32/24)
  • 15 Toes-to-bar
  • 10 Overhead Squat (95/65)
  • 5 Burpees Over Bar

Rest 1 Min.

  • 20 Russian KBS (32/24)
  • 15 Toes-to-bar
  • 10 Overhead Squat (95/65)
  • 5 Burpees Over Bar

Rest 30 Sec.

  • 15 Toes-to-bar
  • 10 Overhead Squat (95/65)
  • 5 Burpees Over Bar

Rest 15 Sec.

  • 10 Overhead Squat (95/65)
  • 5 Burpees Over Bar

No Rest

  • 5 Burpees Over Bar

Scaled:
5 Wall Walks, Light Bell and Bar, Horizontal TTB