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.