09.10.2026

Strength
Front Squat 
Every 1:30 for 5 sets
4 reps @ 60-65%


Gymnastics Skills
Strict Pull ups
Every 90 seconds x 5 sets
2 eccentric pull ups - perform as slow as possible

30 band assisted pull ups in as few sets as possible

OR

Strict HSPU
Every 90 seconds x 5 sets
2 eccentric handstand push ups as slow as possible

30 box piked HSPU in as few sets as possible from the highest box possible

WOD
"2am Tacos"
For Time
4 rounds 
15 wall balls 20/14
12 body weight reverse lunges (6/side)
9 push ups