Strength:
High Bar Back Squat: 70% 1×5, 80% 1×3, 90%x 1xMR
Conditioning:
All Levels:
Partner 2km Row: Partners must alternate every 250m
Then
Competition:
AMRAP 8:
3x Muscle-up
6x Jumping lunges
9x Push-ups
L2:
AMRAP 8:
3x C2B
6x Jumping lunges
9x Push-ups
L1:
AMRAP 8:
3x Pull-ups
6x lunges
9x Push-ups