Skill/Conditioning:
A. Press
- Set 1: 2 @ 80%
- Set 2: 2 @ 85%
- Set 3-4: 2 @ 90-95%
- Set 5-6: 10 @ 55-65%
- Rest 2-3 minutes
B. Choose 1 of the following:
- Accumulate 30-50 Banded pull-Ups
- Accumulate 20-30 Dips + 20-30 Pull-Ups (weighed if possible)
- Accumulate 5-20 Muscle-Ups
C. Every minute, for 12 minutes:
- Minute 1: 1 Rope Climb
- Minute 2: 45 seconds
- Minute 3: 10-20 Kettlebell Swings