Overhead Squat
Work up to a heavy 3 rep
Fitness Conditioning
3 Rounds:
10 Front Squats
20 Kip Swings or Ring Rows
100 Single-unders
Sport Conditioning
3 Rounds:
10 Front Squats (155/105)
20 Pull-ups
50 Double-unders
Competitor Conditioning
3 Rounds:
10 Front Squats (185/135)
20 CTB Pull-ups
50 Double-unders
Optional Midline
3 rounds, NOT for time:
15 GHDSU
10 Deadlifts (225/155)