Warm-Up

Crossover Symmetry (Orange Band)
400 M RUN/5OO M Row/15 cal AD
Olympic Wall Sqauts
Banded Good Mornings x20
Side Lunges x20
Squat Holds 2x60sec
2 Rounds
5 Push Ups
5 Sit ups
5 Back Squats 45/35

Back Squat 5×4

Back Squat for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps
#5: 4 reps

Conditioning

Fitness
10 min EMOM:
3 Bench Dips w/ Elevated feet
10 wall balls 10#

Scaled
10 min EMOM:
3 Dips
10 wall balls 14/10#

RX
10 min EMOM:
3 ring dips
10 wall balls 20/14#

Accessory

Every four minutes, for 16 minutes (4 sets):
Weighted pull ups x 1-2 reps
At the top of the next minute
30 Seconds of strict pull ups for max reps
At the top of the next minute
20 OH plate lunge (45/25lb)

Score is total strict pull ups or barbell pull ups. Banded pull ups are allowed.