| Part 1
A1) Deadlift – 8-6-4-6-8 *as heavy as possible for all 5 sets, rest 1 min, A2) UB Pull ups/negative pull ups/ring rows/ring dips/bent over rows – 8-6-4-6-8, rest 3 minutes Part 2 Run 1,000m, 45 power cleans, 95-75/65-55, Run 1,000m *12 min cap |
Part 1
A1) Deadlift – 8-6-4-6-8 *as heavy as possible for all 5 sets, rest 1 min, A2) UB Muscle-ups – 8-6-4-6-8, rest 3 minutes *if needed cut back reps to keep UB or substitute CTB pullups Part 2 Run 1,000m, 45 power cleans, 135/95, Run 1,000m *12 min cap |
