1-5-15

Fitness:

A1. Goblet Squat 10-12 x 5 @ 20×1 rest 60 sec
A2. Strict Pullup 4-5 x 5 @ 21×2 rest 60 sec
+
4 sets not for time
Sled Push 150′
8 Deadlifts (Pronated Grip)
12 Wtd Stepup (6 per leg)

Competition:

A.Back Squat 3-3-3-3 rest 20/ rest 2-3 min
B. HSPU 1-2 Strict + 3-4 Kipping rest 2 min
+
3 sets @ 80%, 90%, 100%
350m row
20 DU
4 C2B Pullup/2 MU
13 Burpee
rest 2:30 after set 1
rest 3:00 after set 2