Warm-up: 200m Run then 3rds of:

4 Single Leg Romanian Deadlifts (each) with barbell

4 Tempo Back Squats @3111

4 Behind the Neck Strict Press

30sec Handstand Hold (modify to feet on box)

Strength:

5 sets Tempo Back Squat x 3 reps @3111

Conditioning: Last done on 9/13/19

“Police”

3rds for time

10 Deadlift (225/155)

15 Handstand Push-Ups

20 Box Jump Overs (24/20)

Time Cap 9 Minutes

Finish:

3 sets

Single Leg Calf Raises @3030 x 10-15 reps

Ring Dips @4112 x 3-5 reps or Ring Dip Negatives Only x 5-7 reps

Strict Toes to Bar @3111 x 5 reps or Toes to Bar Negatives Only x 5-7 reps