Stamina Squats
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 60% of 3-Rep Back Squat on *both* lifts.
Body Armor
3 Giant Sets:
10 Dumbbell Box Step Overs (24″/20″)
10 Tempo Dumbbell Bench Presses
Rest 2:00 between sets.
Warmup: (in class)
shoulder/hip/ankle focus
Wod prep:(in class)
coach Bar MU progressions & HSPU technique (explain how to not hurt neck)
Conditioning: (in class)
“Ruff Ryder”
For Time: (18min cap)
8 bar MU
16 alternating pistols
8  Bar MU
32 handstand PU
8 Bar MU
16 alternating Pistols
8 bar MU
100ft handstand walk/200ft bear crawl
*sub jumping Bar MU or burpee pull-ups for Bar MU. Ring assisted pistols or single leg box squats for pistols. DB push press for HSPU.