550 meter run
IronScap Shoulder Warm-up (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
Workout Specific Warm-up (start this at 20 past the hour)
Take 20 minutes and warm-up your barbell complex and whatever pullup-ee things you are going to do in the 10 minute work set.
Workout (start this at 45 past the hour)
In 10 min
Max bear complex
2 rounds of:
1 front squat + 1 back squat + 1 OHS
3 attempts at max set of:
Pullups (1 point each)
C2B Pullups (2 points each)
Bar muscle ups (3 points each)
Ring MUs (6 points each)
Scored by adding points to weight lifted.
Touch and go going into the second rep.
Competition Team Lift
10 x 2 reps, on the 2:00 start interval
Start at 75% and go up as you can.
6 x 2 reps, on the 2:00 start interval
Start at 65% and go up to 75%. If you have been doing the 6 x 2 program for the past 6 weeks, don’t go heavier than that.
Competition Team Skills
20 minutes of goat work
30 minute hungry run