S&C

Back Squat 5,5,3,2,1,1 [2 min between sets]

[rest 5 min]

3×5 Weighted Ring Dips

[rest 3 min]

Accumulate 3 min total in Hollow Rock

Endurance – Run

3x1000m w/ 2 min rests

Do not deviate more then 5 sec from fastest interval