Strenght, Skill & Conditioning

StrengthBench Press - 1x3@70%, 1x3@80%, 1x3+@90%
65
70
80x8

Back Squat - 1x3@70%, 1x3@80%, 1x3+@90%
90
100
115x11

Skill/Strength
1a] 3 x ME strict deficit HSPU + ME kipping deficit HSPU - 45s rest
3/6
3/6
2/4

1b] 3 x 5 weighted strict pull ups - 45s rest
10kg vest x3

Conditioning
5 rounds for time
400m run
10 pull ups
10 ring dips

12:38

Ring dips got me on this, unbroken through the first 3 rounds, 4th round in 2's and the last round in 1's. All the pull ups ub butterflys