STRENGTH

Front Squat

5 x 5

One set every three minutes

CONDITIONING

With a Partner For Time

75 Synchronized Wallballs (20/14)
25 Ring Muscle Ups (shared one working at a time)
40 Synchronized Single Arm DB Overhead Squats (50/35)
80 Medball Sit Ups (shared one working at a time)
100M Sandbag and KB Farmers Carry (each partner carries one, switch anytime)

*Substitute 50 Pull Ups for MU

18 Min Time Cap

CORE/MOBILITY

1 Min Pigeon Pose

1 Min Scorpion

WORKOUT OF THE DAY