Back Squat (8-8-8-8) 45-55-65-65%
Sub with 2 kettlebell/dumbbell front rack squat as desired. Perform either a squat set or a HSPU set every 2 minutes, for a total of 16 minutes. Coach will call out clock.
Gymnastics
Handstand Push-ups (8-8-8-8)
Superset with squats. Strict movement. If you do not have regular push ups, develop those first.
Metcon
“400/40/400”
For Time:
Run 400 Meters
40 Pull Ups
Run 400 Meters
RX＋ = 20 Bar Muscle Ups in place of pull ups
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