Strength

Back squat:
3-3-2-2-1-1

Press:
3-3-3-3-3

Bent over row:
3-3-3-3-3

METCON: Tillman (modified to do indoor)
7 Rounds for time:
7 Deadlifts (315/223)
10 Shuttle Sprints
15 Pull ups
…rest 45 Seconds…

2 Behind-the-neck Snatch-grip push-Press + 4 OHS:
7 sets

Deadlift:
7-7-7-7

T-Bar rows:
5-5-5-5

FSR Raises:
3×15

METCON: 7 min AMRAP
7 OHS (155/108)
7 Strict Ring-Dips
7 strict pull Ups
21 Sit-Ups