STRENGTH/SKILL
A. 10 min Alt EMOM (5 Sets)
A1. Front Squat
F: 6-8 reps; 31x1 tempo
P/S: 3-4 reps; build to moderate set 21x1 tempo
A2. Strict HSPU
AMRAP -2
F: Seated 2DB Strict Press
P: Strict HSPU or Piked HSPU
S: Strict HSPU
WOD
B. "Ninja"
12 min AMRAP:
50x Double Unders
15x T2B
10x Burpees
rest 60 sec active
F: 100x Single Unders, 14x Sit Up, 7x Burpee, rest 30 sec
P: as rx
S: Ubroken sets each round.
