Strength
Every 1:30 Min 17:30 Min (10R)
5-4-3-2-1-1-2-3-4-5
Front Squat(%70-75-80-85-90)
-Then-
Strength&Conditioning
Every 2:30 Min For 12:30 Min(5R)
5 Hang Power Clean (RPE 4-6 )Rating of perceived exertion
5 Bar Muscle-Up Or 5C2 Bar Pull-Up+5 Push-Up
5 Strict HandStand Push-Up Or 2 Wall Clımber
-Then-
Core Strength
4 Round
30 Sec:Hollow Hold
1 Min:Rest