Strength:

Complete 4 rounds:

:20 Max Hollow Rocks

-Rest :10-

:20 Ring Support Hold

-Rest :10-

Then, complete the following for quality:

50 Hanging Leg Raises

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Conditioning:

3 Rounds for Time:

15 Deadlifts

9 Box Jumps

6 Dips/ Push Ups

Weight for the Deadlift should be medium. Should feel like you could do 8 reps touch-n-go when fresh. Prioritze spinal mechanics.