Strength:
Back Squat: 4×5 @ 80%, then 1×5+ (stop 2 reps shy of failure)
Conditioning (Competition):
12 min AMRAP:
- 4 Ring Muscle Ups (scale = 8 Pull Ups/Ring Rows and 8 Push Ups/Dips)
- 50 UB Double Unders (scale to 50 DU’s broken up, or 100 Single Unders)
- 400m Run