E)

Strength:

Back Squats: 3×3 @85%, 2×2 @90%, 2×1 @93%+ 

Conditioning:

Partners (2)

15min AMRAP:

40 Pistols

20 Sync Pullups

40 WB (20/14)

Rest 1 min after each set

F)

Strength:

Pause Box Dips: 5x 8 (2 sec bottom, 2 sec top)

Pushup Shoot Throughs: 3x 10

Conditioning:

5x 2 min on 1 min off

AMRAP

200m Run (together)

10 BBJO (24/20)

20 Renegade Rows (50/35) (no pushup)

*pick up where you left off every round 

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