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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