5 Chest 2 Bar Pull-ups, must be Rx’d (10 Chin over bar)
10 Ball Slams
15 Goblet Squats w/ Slam Ball
20 Ab Mat sit-ups
Each round will be worth 50 points.
If you can not do chest 2 bar pull-ups to competition standards (meaning no bands and chest touches bar ever rep) do 10 chin over bar pull-ups. Count as 5 points.
Back Squat 3-3-3-3-3-3-3+ all reps ass to grass
Use the first 2 sets as warm-up then do the remainder at 75% or add 5#-10# to last time done on 6.12.12