Warm up

200m run
20 SPCs
20 Swimmers
20 Banded GMs
200m run
20 SPCs
20 SA Swings
20 SA Thrusters
200m run
20 SPCs
20 Swimmers
20m Spider-man

Squat Prep

2 rounds
10 Tempo wall squats
10 BB GMs
10 Tempo BB Squats

Back Squat

On the 2:00 x 6 Sets:
On the 0:00… 3 Reps @ 77%
On the 2:00… 1 Rep @ 85%
On the 4:00… 3 Reps @ 80%
On the 6:00… 1 Rep @ 87%
On the 8:00… 3 Reps @ 83%
On the 10:00… 1 Rep @ 90%

Body Armor

Not for Time:
27 Weighted Sit ups , 30sec HS Holds
21 Weighted Sit ups, 30sec HS Holds
15 Weighted Sit ups, 30sec HS Holds
… Directly into:
10-8-6-4-2:
Strict Pull-Ups
Strict Dips