Warm Up
3 Rounds
12 Air Squat
8 Sprawl
12 Alternate Jump Lunge
16 Mountain Climb
Strength/Technique
4 Rounds
12 Barbell Bent Over Row
8 Box Step Up (each)
Conditioning
FOR TIME
15-12-9-6-3 Front Squat @50/35
2-4-6-8-10 Strict Pull Up
TC 8'
WARM UP 3 Rounds 10 Single Arm Ring Row 20 Twist Mountain Climb 10 Jump Squat 20 Plank Shoulder Touch SKILL / STRENGTH 6 Rounds 6~8 Bench Pr...
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