1. 5×5 Front Squat: 70-80% Across
*Rest 90 seconds between sets

2. 2 Rounds for Max Reps
2:00 Max Ring Muscle Ups
1:00 Max Strict HSPU
2:00 Max Chest to Bar Pull-ups
1:00 Max Kipping HSPU
Scaling Options: Mix and Match as necessary:
Ring MU: Jumping Ring MU, Ring Dips, Chest-to Ring PU, strict PU, banded strict PU
Strict HSPU: Scale ROM with plates or abmat, but still strict, Z-press or Pike PU
Chest to bar: Chin-over-bar PU, banded kipping pull ups, ring rows
Kipping HSPU: Scale ROM, with a kip, standing DB press, feet elevated Push ups


3 RM Back Squat

“Conga Line”
1:00 Assault Bike
1:00 rest
1:00 Burpees
1:00 rest
1:00 Row
1:00 Rest
1:00 Assault Bike
*stagger starts and rest so everyone gets to bike

AMRAP 30:00
1 Lap Double Farmer Carry: 1.5/1
15 Push ups
15 Double KB DL
15 Sit ups
1 Lap OH single arm KB carry (1 KB, alternate as needed)