Deep Comp - 08/26/15

I. Warm-Up

800m Row
Banded Wall Squat
Glute / High Hamstring Mash
10 Single Leg Box Jump e/s

II. Strength

Front Squat - 85% x max reps for one set

III. Gymnastics

8x8 Kipping Pullups (rest 40s)

IV. Conditioning

AMRAP in 5
6 Thrusters 95/65#
9 Toes to bar

Rest 2 Min

AMRAP in 4
6 S2O 135/95#
9 Alternating Pistols

Rest 2 Min

AMRAP in 3
ME GHD Situps

  1. For the pistols, alternate the leg you start each set with, so you don't accumulate more reps on one side.