Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

2 rounds of:

10 push ups

pull ups

OH squat with barbell.

Strength:

Bench Press

8-5-3-2-1-1

55%, 72%, 80%, 85%, 90 to 95%, 100%

Workout:

5 rounds of:

15/12 Calories Row

10 Ring Rows

2 min rest, then:

5 rounds of:

9 Overhead Squats, 95/65, RX+115/75, RX++135/95 lbs

6 Chest-to-bar Pull-ups, Mod to 6 chin over. Quarterfinal athletes do 3 ring MU’s