3/13/23 front squat x 2

1 minute bike

Then

30 second banded goblet squat hold

30 second hollow hold

30 second Superman hold

30 second active hang

Then

3 rounds

5/5 knees over toes split squats

4/4 single leg deadlifts

3 negative pull ups

Strength circuit-Avalanche

6 long jumps

4 weighted pull ups - build weight each round

2 front squats - build each round til heavy 2

Conditioning ABABA

A-AMRAP2

5 pull ups

10 high swings 53;35

B - EMOM3

1 front squat

Accessory

Lat pull-down 3x12-15

Sled push pull 500 ft as heavy as possibly

Farmers carry's 200 meters as heavy as possible