Strength/skill
Back Squat – 15 mins to establish a 20 rep max
3 sets of 2 min for ME handstand hold – 1 min rest
(accumulate as much time inverted as possible in 2 mins)
Conditioning
10 – 90 sec rounds
15 hang power cleans 60/35kg
ME effort Burpees
30 sec rest.
The Dungeon
2 min max effort Muscle ups
4 x ME 500 m row
90 secs rest