Strength: Bench + Core
5 x 8 @70%
immediately into
:30 Hollow Hold after every round

*20 Mins to Complete

Conditioning:

Every 3 mins x 4 rds
Run 200 Meters
10 CTB
WRT: SHSPU

L1: 6 Bar Muscle ups, Deficit SHSPU
L2:10 CTB, SHSPU
L3: 6 CTB or 10 Pull-ups, 1 Abmat HSPU
L4:Jumping Pull-ups, Seated DB OH Press