Warm up movements: Pull ups – 3 x 3 – negatives.
Strength: Back Squat 3 x 5 up to 80% of 1RM
Save your partner:
1 x 200m Partner Carry (200m/person) then: some people may not be able to carry someone. then do farmer’s carry for 200 meters.
3 rounds
10 Overhead Squats @ 70%/50% BW
50 DU
4 Bar Muscle Ups
2 Bear Complexes @ 70%/50% BW
Scale 1:
OHS AHAP
Mountain Climbers
12 Pullups
Bear Complex AHAP
Scale 2:
12 Ring Rows
Front Squats AHAP
