Fundamentals:
1) Lecture: Front Squat:  12:00 to Find 3RM Front Squat

2) 10:00 AMRAP of:

  • 30 Ab-Mat Sit-Ups
  • 20 Russian KB Swings
  • 10 Pull-Ups

3) Complete AFAP with good form:
Wall Walks x 20 or Handstand Hold x 2:00 total

Fitness:
1) 4 rounds of:

  • Close Grip Bench Press @ 20X1 x 4
  • 60s Rest
  • KB Bent Over Row @ 30X1 x 8/arm
  • 60s Rest

2) 6:00 EMOM of: Split Jerk Technique Work x 3

3) Complete 8 Rounds AFAP:

  • 8 OH Kettlebell Swings (70/35)
  • 4 Handstand Push-Ups
  • 2 Muscle-Ups (6 pull-ups & 6 dips scaled)