5 Sets
Front Squat 5-4-3-2-1 right into
AMRAP -2 Back Squat at same weight
rest 2-3 mins
10 Min AMRAP
3 Ring Muscle Ups
6 Renegade Rows 50/35
36 Double Unders
MFit
Warmup:
2 min machine
2 rds:
90/90s x5e
Squat to stand x5e
Cossack squat x5e
GB w/ a pause x10e
4 Rounds:
A1. Back rack reverse lunges x6-8e
rest 0:30-1 min
Weighted Wall sit hold 0:30-1:00
rest 1 min
Increase in weight
Conditioning:
18 min clock
every 3 mins perform:
12 wall balls
15 abmat sit ups
Row for cals in between movements
Mobility:
Pigeon pose 1 min e
Couch stretch 1 min e