Part A
A1- 5 X 4 Back squats 2sec pause at bottom - try to keep all sets at 70% of 1rm
A2- 5 x 4-6 Strict Pull ups
Part B
3 rounds
60 DU's GP - 60 attempts OP and CP - 60DU
40 WBS GP - 16/12 to 10/9 OP - 20/14 to 10/9 CP - 20/14 to 11/10
20 Pistols (10/leg) GP - sit to box as low as possible OP and CP - Pistols
10 TTB GP - toes as high as possible. OP and CP - TTB
2 rope climbs GP - 2 hook on and pull. OP - 18/15, CP - 18/15 on short rope
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