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Rest day

Heavy Day For load:Front squat3-3-3-3-3 Skill WorkPost-workout mini testAMRAP 1:Front squats– Use ~65% of today’s heaviest lift.

AMRAP 30 with a partner:Echo bike calories– Rotate as needed.– Non-biking partner accumulates time in a front[…]

Annie – Benchmark 50-40-30-20-10 reps for time:Double-undersSit-ups Skill WorkPost-workout skillEMOM 6:Handstand walk (25 ft)

Rest day

Skill WorkPre-workout accessoryEMOM 8:2-5 L-sit pull-ups, strict pull-ups, or banded pull-ups For time:15-12-9-6-3L-sit pull-ups30-24-18-12-6Thrusters (35/45 lb)

For time:1,000-m row30 toes-to-bars500-m row15 toes-to-bars Skill WorkPost-workout accessory3 sets:10-15 GHD hip or back extensions