Warm-Up:
10 Air Squats
500m Row
10 Air Squats

Dynamic Flex:
– Side Lying Windmill
– Sumo Squat to Stand
– Inchworm
– Leg Swing Lunge w/ Lateral Flexion
– Squat Jumps

Plus +
1.) Strict T2B: 4 x 10 Rest = 90sec
2.) Strict HSPU + Kipping HSPU: 4 x 3-5 + Max Effort

Strength – Supramaximal Loading
Squat:
Prep Sets: 2x@75%, 2x@80%, 1-2x@85%
Working Sets:
-8 sec. hold at 120%
Rest 45 sec.
-Max Reps @ 90%
Rest 5:00
-8 sec. hold at 120%
Rest 45 sec.
-Max Reps @ 90%

WOD:
10 Min AMRAP:
– 15 KBS @53/35
– 15 Wall Ball 20/14

Accessory:
– Reverse Hyper: 2 x 15
– Bent Over Row: 2 x 6