Strength
Back Squat 5,3,1 (last set of one should be heavy and attempt to get as many reps as possible.)
5×3 Pull-ups (First set of Pull-ups will be negatives.)
Work
1-10 Weighted Step-up @ 2x 18#-35# KB +
10-1x Knees to Elbows.
Rest as needed
100 Dips for time.. Rest in locked out position.. if you fall off.. Penalty to be determined.
Kettle-bell Hold Test ..
