-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
