Strength:
1. Find Max HSPU and/or Max Weighted Pull-Up/Max Reps Dead Hang Pull-Ups
2. Back Squat: 4-3-2-4-3-2*
*Second wave is heavier than your first. For example, weights might look like: 205-225-245-215-235-255
Conditioning: 4 Rounds
12 Stone to Shoulders
30 sec Row (all out pace)
*Rest exactly 2 minutes between rounds. Record total time and total calories rowed.
Extra Work:
2 x 50m HEAVY Farmer’s Carry (partner up and walk 200m, handing the weight off every 50m)
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