Warm-up
• 300 m Row

Couch Stretch
Pike Stretch
Straddle Stretch

3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Strength
Back Squat
• 4 x 5

Front Squat
• 5 x 5

Conditioning
In 4 min, complete 2 rounds:
• 3 Squat Cleans 155/105#
• 15 Box Jumps 24/20”
• Max Burpee
Comp Max Ring Muscle-ups

2 min Rest

In 4 min, complete 2 rounds:
• 3 Squat Cleans 155/105#
• 15 Box Jumps 24/20”
• Max Situp Strikes
Comp Max Strict Pullups

2 min Rest

In 4 min, complete 2 rounds:
• 3 Squat Cleans 155/105#
• 15 Box Jumps 24/20”
• Max Pushups
Comp Max Handstand Push-ups

Score is Burpee Situp Strikes and Pushups