-Warm Up-

(7-10 reps)

3 Rounds (graduate Skill each round)

Row for Cals 10/7 

Air Squats -> Front Squats -> OHS

Push ups -> ring support -> dip negatives

Sit-Up -> Leg lift -> Knee Raises 

-Review Front Squat-


Front Squat

With a 20 minute cap 


2 Front Squats

*Start moderate and build to heavy double. Use heavier weight for each set


AmRaP 21 

25/20 Cal Row

15 TTB

25 Box Jumps (24/20)


-Rest 1 minute after each round-

*Take the row at a 70-80% pace. Reps on the gymnastics movements should be something you can perform unbroken