1. Warm-up
3 Steady Rounds
12 Light Dumbbell Thrusters
8 Strict Pull Ups
Row 250m
2. Strength
Back Squat
4×4 @90%
4. Conditioning
3 Rounds For Time:
10 Deadlifts 275/185lbs
2 Legless Rope Climbs
20 GHD Sit Ups
5a. Gymnastics Accessory
Handstand Walk
50’x6
As fast as possible
Rest as needed.
5b. Strength Accessory
Dumbbell Front Rack Lateral Squats
5×12
Alternate sides each rep.
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