Strength
4 Sets:
5 weighted strict pull ups (building; 75-80%)
Rest :20
3 medball slams
Rest 2:00 between sets.
Conditioning
“The Admiral” [Benchmark]
3RFT:
20 burpee pull ups
20 front squats (155/105#)
20 box jumps (24/20”)
Time Cap: 20:00
Killer Core
Tabata —> :20 work // :10 rest x 8 rounds
V Ups