Warm Up: – AMRAC 8
10 rack position lunges @ bar only
10 hang power cleans @ bar only
10 sec handstand hold on wall
10 dips
Strength: – Front Squats
Based on 1 RM
10 @ 60%
8 @ 70%
6 @ 75%
4 @ 80 %
2 @ 85%
WOD: – 3 rounds for time:
50 weighted situps @ 25/15
25 Strict HSPU
