Warmup/Mobility

Strength

Front Squat

3-3-3-3-3

5 sets to find 3 rep. max with PERFECT TECHNIQUE. Target 5# increase for next rotation.

Conditioning

3 rounds, 30 secs per station, of:
Pull Ups (Strict, Kipping, Ring Rows)
Ring Push Ups  (Push Ups)
Hollow Rock
Box Jump, 30/24"

Perform this like "Fight Gone Bad," by rotating
immediately to the next station every 30 secs,
the clock does not stop or reset between stations