4-8-14

Fitness:

A.Back Squat 10-12 x 4 @ 32×1 rest 1-2 min
B. RFESS 12-14 x 3 @ 3010 rest 30 sec (12-14 per leg)
+
10 min AMRAP
5 PC 135/85
12 Wallball
5 Box Jump Over

Competition:

A1. RDL 5-7 x 4 @ 31×1 rest 1-2 min
A2. Dips 8-10 x 4 @ 31×1 rest 1-2 min
B1. Pullups 4-5 x 4 @ 31×2 rest 30 sec
B2. AMRAP UB C2B Pullups x 4 rest 2 min
+
5 rounds
10 Burpee
30 DU