-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-


-Strength/Skill-


Front Squat

With a 20 minute cap 

10 SETS

2 Front Squats

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


-WOD-

AmRaP 21 

25/20 Cal Row

15 TTB

25 Box Jumps (24/20)

15 HSPU

-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