131220

Strength:

4×2/4 Front Squat/Back Squat @ 80% of Front Squat Max

Conditioning:

For time-

Run 800m
15 Ring Dips
15 KBS (55/35)
Run 400m
20 Ring Dips
20 KBS (55/35)
Run 200m
25 Ring Dips
25 KBS (55/35)