Deadlift: 3 sets working up… 4th set = 10RM
*All DL for next strength cycle use double overhand/clean grip/no straps
*get all 10 reps
4 Rounds for Time (20 min cap):
20 UB KB swings (70/53)
50M Suitcase carry (70/53)
50 Double Unders
Rest 2 minutes between rounds
*50M is one lap out west door, take left around outside platforms, in east door, return to where you started. Alternate carry arm each round.
Clean from blocks at mid thing – Every 90 sec.
3 Strict hollow ring pullups + 3 Hollow/arch kips + 3 MU
*immediately drop and perform 10 hollow rocks after each set
Immediately After Conditioning
-20 GHD situps to parallel
-20 GHD hip extensions (don’t over-arch back)