Tempo Back Squat
5 Sets of 2 reps
3 Second Pause in Bottom
Skill Conditioning
4 rounds, not for time
10 Push up
6 Strict Chin Up
6 Ring Dips
6 Strict Pull up
6 HSPU
10 Wall balls
*Rest as needed, aim to do those reps and cycle unbroken
Overload
Stamina Conditioning
On the 3:00 x 3 Sets:
15 GHD Sit-ups
15 Deadlift (Bodyweight)