A. Pause Front Squat 3 x 3

3 Pause Front Squat
3 Pause Front Squat
3 Pause Front Squat

3 second Pause at the bottom

B. Core/Grip Endurance

2 Rounds 1min on/1min off

1) Max Sorensen Hold
2) Max Famers Carry Hold
3) Top Plank Matrix
4) Strict leg raises/Toes 2 Bar

A. E6MOM‘36

200 m run
30/25 cal Echo bike
200 m run

A. Toes to ring

Skill: Toes to Rings
-> small to big kipping Swings
-> knee raises
-> Leg raises
-> T2R
Advanced:E2MOM‘10
30 DUs
Max unbroken T2R
30 DUs

Ring Strength: 3 Sets of
3-6 Ring Dips
3-6 falls grip Chest to ring pull ups
-Rest as needed-

A. Endurance

Amrap40
800m run
200m Farmers walk (2x24/16)
400m run
100m SA KB Frontrack Carry (1×24/16 | 50m each arm)


Run the 800m with a medium Pace

Run the 400m with a harder but not max pace

You should be able to always Pick up the KBs right after the run

A. 2 minutes of Double-Unders

Double-Under

B. L-Sit 1 x Max Seconds

L-Sit

Variations:
1. hold feet over medball
2. hold feel over floor (legs extended)
3. hold tuck position (feet in front of knees)
4. hold tuck position (anyhow)

C. 20 minute EMOM of Rowing, Dumbbell Thrusters, Alternating Kettlebell Goblet Reverse Lunges, and Burpee Box Jump-Overs

Row
Dumbbell Thruster
Alternating Kettlebell Goblet Reverse Lunges
Burpee Box Jump-Over

Box facing