12.10.15

A. Strength

Test your Back Squat Strength 1 rep MAX + 2 back off sets @ 75-80% of your PR sets 4  reps

B.Skill/Strength

3 sets of

Heavy pull ups 3 reps rest as needed

Then

Test butterfly pull ups or Chest to bar pull ups UNBROKEN Max score

C. Conditioning

Alternate Emom x 12

15-20 Row Kcal
60-70 du


D. Accessory Work

Stiff Leg Deadlift 3 sets 6-8 reps with tempo 3020 (medium weight go easy on these)
Accumulate 2 min hang (1 min with left hand on top , 1 min with right hand on top) from rope
Ghd sit ups 10-15 reps 2-3 sets