Strength
Pause Front Squats (2s)
5 sets x 2 @ 75 – 83
Conditioning
8 Rounds
Every 2 Min
2/1 Ring MU (Choose One Option)
15 WB (20/14)
35 DU
Gymnastics
6 Sets For Quality
3 – 6 Tempo Ring Dips*
30s L-Sit (or scaled version)
1 TGU/side (AHAP)
*3 Sec descent, 1 sec pause at the bottom, drive up, 1 sec at the top
Conditioning
5 RFT (15 Min Cap)
10/5 HSPU (Choose One)
10 T2B
50′ DB Front Rack Lunge (2×50/35)
