A) Back squat
Establish a 5RM – this weight will determine your starting weight next week with the new back squat cycle – this cycle will last 6 weeks so come today or during open gym this week!

B) Every 6 minutes for 24 minutes
400m run
20 overhead lunges w/ plate
15 burpees onto plate
10 L-sit pull ups


Power snatch
Push press

Skin the Cat 3 x 3
Front Lever Holds (Any Scale, 6 x 10′s)
Back Lever holds (Any Scale, 6 x 10′s )
5 x 15 Ring Push-ups Pausing 1′s at the top, with rings turned out
3 x 25 Hollow Rocks