1. front squat: work up to 88%x2x5
2. 100 ab mat sit ups
3. chins: 25 total
Warm Up: 2 minutes of jump rope, then junk yard dog. Next work up to a 1 RM deadlift.
Strength: Deadlift - 10 sets x 5 reps @ 68% 1 RM
Work Capacity: Complete 5 rounds for time of the following...
2x rope climb
20x KB swing (32kg/24kg)
Core: 3 rounds - 20x GHD sit ups, 10x Good mornings (45#)