Essentials
A.
5 Sets
Back Squat x 7,7,5,5,3 reps
On the 2:30 min
*Weight is dictated on feel, all reps all sets should be fast and explosive from the bottom of the squat and also you should increase the load each set as well.
B.
For Time:
Shoulder to Overhead x 21 reps
Rope Sit to stand x 9 reps
Shoulder to Overhead x 15 reps
Rope Sit to stand x 6 reps
Shoulder to Overhead x 9 reps
Rope Sit to stand x 3 rep
Fitness
A.
5 Sets
Back Squat x 7,7,5,5,3 reps
On the 2:30 min
*Weight is dictated on feel, all reps all sets should be fast and explosive from the bottom of the squat and you should increase the load each set as well.
B.
For Time:
Shoulder to Overhead x 21 reps 95/65
Rope Climb x 3 reps
Shoulder to Overhead x 15 reps
Rope Climb x 2 reps
Shoulder to Overhead x 9 reps
Rope Climb x 1 rep
RX+:135/95