COMP
Strength
Overhead Squat @ 30X1 tempo OTMx6 3
Increasing 60% to start increase 5% each round from there
Notes
Three seconds down, no pause, normal speed up
Gymnastics
For Time: 30 Strict Pullups
25 hollow rocks
1:00 L-Sit
MetCon
6 rounds for time:
8 Deadlifts, 95#/65#
6 Hang Power Cleans, 95#/65#
4 Front Squats, 95#/65#
2 Shoulder-to-Overhead, 95#/65#
