Strength

4 sets
7 front squats
13 back squats

*Load at 55% of 1RM front squat

METCON

10min AMRAP

5 strict pull ups
10 push ups
15 box jump overs 24/20

Lite/Beginners

10min AMRAP

5 ring rows
10 knee push ups
15 step overs 24/20

Rx+

10min AMRAP

5 L-pull ups
10 ring dips
15 box jump overs 24/20

Accessory work
Shoulders of steel
Banded KB overhead walk 4x20ft

Weightlifting
Pause split jerks 3×5

Gymnastics
Accumulate 1min of front planche

Core
Side plank 4x30sec each side

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