130312~ Skills, skills, and more skills!

130312~ Skills, skills, and more skills!

Strength:

Back Squat

2X5 @ 70%

2X3 @ 75%

3X1 @ 80%

Buy In:

EMOM x 8 min

2 Muscle Ups or 5 kipping ring dips

Conditioning:

3 rounds for total reps of:

1 min ME Front Squats 135/95#
1 min ME HSPU
1 min ME KBS 50/35#
1 min ME Pull-ups
-Rest 1 minute after each round.

Cash Out:

3 x 400m run

or

3 x ME 500m row.  **20 burpee penalty for a +/- 5sec. discrepancy between rounds**

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