2021-02-07 Fitness Option:4 Rounds



Fitness Option:
4 Rounds For Time
12 Burpees
16 KB Goblet Squats
20 Jumping Lunges (10 per leg)


Fitness Option:
Front Squat
11-11-11


Finisher:
3 Rounds EACH For Time
18/15 Cal ROW OR 21/18 Cal BIKE
20 Med Squat Cleans 20lbs/14lbs


Max Reps Front Squat
at 90% of 1RM

Front Pause Squat 4x8
Front Pause Squat for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps



Skill Piece
EMOM for 15 minutes
Min1: Max Slow Lowers
Mine 2: Max Handstand Hold
Min 3: REST


Accessories
Barbell Good Mornings
6-6-6-6


For Time
20-15-10-5
GHD Sit Ups
12-9-6-3
RMU

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