Warm Up

Row 500m
+
3 Rounds:
10 KB Swings
10 Goblet Squats
10 Sit Ups
+
Mobility:
-Banded Squat
-Buddy Front Rack
-Lat. Smash
-Individual

Performance

A. Back Squat/Front Squat Complex
15:00 to build to a heavy set:
1 Back Squat + 1 Front Squat
*Unrack bar, perform back squat, re-rack bar and then unrack it in a front rack and perform front squat. 

B. 4 Rounds, NOT for time:
500m Row
15 GHD Sit Ups
15 Back Extensions

C. Mobility/Skill Work/Conversate

Sport

A. Back Squat/Front Squat Complex

B. EMOM x 12

Odd: 3-5 Muscle Ups
Even: 5-7 Strict HSPU

C. 4 Rounds, NOT for time:
500m Row
15 GHD Sit Ups
15 Back Extensions