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Warm Up (10 minutes)

2 Rounds

10 Air Squats

10 Scap Push ups

10 Front Squats 45/35

10 Alt 1 leg squats (use rig if needed)

30 D/U

 

A) Pausing Front Squat

EMOM X 10

1 rep with a 2 second pause in the bottom

*athlete picks load and build over the 10 min

 

B) 21-15-9

Ring push ups

Front Squat (135/95) (115/75) (95/55)

*front squat comes from the ground

 

C) For Time

Skill work

100 Double Unders

10 Bar Muscle ups (Chest to Bar/Pull ups/ring rows)

80 D/U

8 Bar M/U

60 D/U

6 Bar M/U

40 D/U

4 Bar M/U

20 D/U

2 Bar M/U

*15 min cap



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