Strength:
1) Back squat – Work up to a 1 rep max.
2) Shoulder press – Work up to a 1 rep max.
3) Deadlift – Work up to a 1 rep max.
Work Capacity: Complete the following in as few rounds as possible:
1) Every 3 minutes, complete:
-500m row
-Max rep strict HSPU
*Rest 60 seconds between rounds. Repeat for as many rounds as it takes to total 50 strict HSPU.
2) Every 2 minutes, complete:
-200m run
-max rep strict ring dips.
*Rest 60 seconds between rounds. Repeat for as many rounds as it takes to total 50 strict ring dips.
3) Every 60 seconds, complete:
-1x20m prowler push (Heavy)
-max rep hand release push up
*Rest 60 seconds between rounds. Repeat for as many rounds as it takes to total 50 push ups.
