Fundamentals:
1) Lecture: Front Squat
2) 12:00 to Work sets of 3 on Front Squat
3) 10:00 AMRAP of:

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

4) Complete AFAP with good form:

  • Wall Walks x 20 or Handstand Hold x 2:00 total

 

Fitness:
1) 12:00 to find Heavy 3 rep Back Squat
2) Barbell Front Rack Reverse Lunge: 10/leg, 8/leg, 6/leg with 2:00 rest between
sets
3) Score Max Reps + Distance of:

  • 2:00 Max Heavy Farmer Walk (record distance and weight)
  • 1:00 rest
  • 2:00 Max Double-Unders
  • 1:00 rest
  • 2:00 Max Sit-Ups
  • 1:00 rest
  • 2:00 Max Air Squats
  • 1:00 rest
  • 2:00 Max Muscle-Ups (rings or bar – rings preferred