2:00 Row (or Bike)
then
2 Rounds of:
15 Goblet Squats
:30 Hollow Rocks
5 Strict Pull Ups
GET FIT (12 Min)
3 Rounds of:
9 Front Squats 185/125
15 CTB Pull Ups
200m Run
12 Min Cap
GET STRONG (12 Min)
Squat Clean + Front Squat
In 10:00 build to a heavy single of complex
COMPETITORS EXTRA (15 Min)
In 15:00 Accumulate reps of
Strict Dips
Strict Pull Ups
Push Ups
Any rep scheme, switch movements any time
ATHLETES NOTE:
Barbell comes from the floor. It's much easier to break the CTB intentionally than being forced to re-clean the bar...