Monday:
Gymnastic Conditioning
“21 Guns”
21-15-9:
Strict Pull-ups
Strict Handstand Push-ups
Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats
Barbell: 75% of 3-Rep Max Back Squat
Final iteration of Stamina Squats.
 
Primer: (in class)
E2MOM x3
100m Run
3 thrusters (build to heavy set)
2 burpees 
Conditioning (in class)
“Dive Bar”
For Time: (25min cap)
800 Meter Run
50 Barbell Thrusters
800 Meter Run
25 Barbell-Facing Burpees
800 Meter Run
50 Barbell Thrusters
Barbell – 75/55
*Run is meant to take less than min. Sub 55/44 cal bike as needed. Thrusters should be at least sets of 10.