1) Max Front Squat
2) 10-15 mins Butterfly C2B practice work on stringing them. I don't care if the 2nd or 3rd reps don't count try and force yourself to kip and get comfortable with the timing
-If you can do more that 10 unbroken hit 5 x 7 weighted dead hang C2B
3) Two 6 minute Ladders
500m Row to open
1 Front Squat (155/105)
1 C2B
2 FS
2 C2B
….
Focus on unbroken throughout fight for this
rest 4 minutes between ladders
score separately
4) 3 Rounds NFT
Max effort GHR
Banded lateral side steps 16' each way
1:00 plank hold
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