Strength:
Front Squats (5/3/1 week of 3's):
- Warm Ups: 135x5, 170x5, 205x3
- Work Sets: 235x3, 270x3, 300x6- Rep PR!
Weighted Ring Pull Ups:
- Warm Ups: +0x 5, +15x3, +30x1
- Work Sets: +10x 3/5, 3/5, 3/5 (chest to rings/total reps)
Ring Muscle Ups (No false grip):
- 3 attempts, all fails
Conditioning:
"Death by 10m":
- Run 10m the first minute, 20m the second minute, 30m the third, etc until you can't complete the required work in the given time. This is done in 10m shuttles
Score: 5 feet away from finishing round 14
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