Monday:
Back SquatOn the 2:00 x 6 Sets: (in class)
On the 0:00… 3 Reps @ 77%
On the 2:00… 1 Rep @ 87%
On the 4:00… 3 Reps @ 80%
On the 6:00… 1 Rep @ 90%
On the 8:00… 3 Reps @ 83%
On the 10:00… 1 Rep @ 93%
Front Rack Lunges
2 Sets of 12 @ 49%
Percentage based off our 1RM Front Squat.
Wod: “need for speed”  (in class)
4 rounds (10min cap)
12 front rack lunges (165/115)
12 C2B pull-ups
* lunges are moderate/heavy. Should be done in 2 sets or less. Sub jumping C2B as needed.
Gymnastics + Snatch Complex
“On the 2:00” x 7 Sets:
4 Toes to Bar
2 Bar Muscle-Ups
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
Body Armor
Not for Time:
27 GHD Sit-Ups, 25-50′ HS Walk
21 GHD Sit-Ups, 25-50′ HS Walk
15 GHD Sit-Ups, 25-50′ HS Walk
… Directly into:
10-8-6-4-2:
Strict CTB Pull-Ups
Strict Ring Dips