01.31.2025

Strength

Max Front Squat 
warm up with 3 reps fast, unbroken @ 50-60-70% 
then 1 rep @ 80-90-100-102?-105?     
 
 Test Out Your Front Squat
 
If you squatted already do this...
3 sets
A. DB box step ups x 20 reps
B.  DB bench press x 8-10 reps
 
Pull up and Bar muscle up drills
 
"Anchor"

12:00 EMOM
min 1- 10/8 cals bike
min 2- gymnastics reps that you practiced drills for.  Do anywhere from 3-8 reps

Post WOD
150 feet suitcase carry moderate weight/side
rest 2:0
300 feet suitcase carry as heavy as you can without dropping/side