Warm-up

Strength:

Front Squat Every 2min x 8min

6×75% 4×80% 3×85% 2×90%

Conditioning: No Rx today. Use the time to work on moving the barbell fast and efficiently and a gymnastics skill progression that works for your level. You can adjust the thruster weight throughout the workout.

Every Minute on the Minute x 12min

1- Thrusters x 10 Unbroken Reps

2- Muscle-ups x 3-5 reps or Strict Pull-ups or Dips x 6-10 reps

Strength Accessory Finisher:

Every Minute on the Minute x 9min

1- Barbell Biceps Curls x 8-10 reps

2- Banded Triceps Press Downs x 20-25 reps

3- Weighted Wall Sit x 45sec