Front Squat:
5 sets of 5 reps
Reps 1 & 2: 3sec down 3sec up
Reps 3-5: Regular Tempo
Add as you go.
9min Ladder
2-4-6-8-10-12...
DB Box Step Overs (24/20)(2x50/35)
15/12cal Row (Bike)
TWO TEAMS ONE GYM!
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4min ALT EMOM (2rds) - :20 Hollow + :20 Arch Hold - :40 Kips w/ pause in each position (Hollow Rocks) then 1min Rest between EMOMS 11min Alt EMOM (3rds) - 10 Kips, ring or bar (toes on ground kips) -
Box Squat 4 Warm up Sets (50-60-70-75%) -then- 6 sets of 2 reps All sets at 81% 1RM or SAME WEIGHT as last time. Should have one-two reps left in the tank. 6min AMRAP 5 Shuttle Runs 16 KB Front Rack L
Every 90sec for 3rds - 10 Strict Press - 14 Bent Over Row - Rest 4rds For Time: 60 Single Unders 16 Burpees 8 Hang Power Snatch (115/80)
