Movement Prep:
1 Min Pole Squats
2 Minute Banded Shoulder Work
1 Min Wall Squats

Warm-up:
2 Rounds of...

  • 1 Minute Jump Rope
  • 10 Spiderman Steps
  • 15 Wall-balls
  • 20 Walking Lunges
  • 250m Row

Cashout: 200m Shuttle Sprint

Strength:
10 Min EMOTM
5-5-5-5-5+ Front Squats
Establish 5 RM in 4th set then use 85% for last set
Beginners Use KB Goblet Squat or DB Front Squat

Conditioning:
8 Min AMRAP

  • 8 Med-Ball Squat Cleans
  • 4 Ring Dips

Scaled: Leg-assisted Ring Dips