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)
