Strength
3x15 strict press, unbroken reps
8×10 pull-ups
Conditioning
3 rounds for time
30 squats (bw – air squat)
5 push press @ 70-80% of 1 RM
30 sit-ups
5 deadlifts @ 70-80% of 1 RM
30 lunges
5 burpees as fast as possible
*Competitor: As prescribed
*Established: As prescribed
*Recruit: As prescribed