PM Classes: 4:15 PM & 5:30PM

A. Coach Led Warmup

B. Every 2:00 x 4 Sets
4 Front Squats
+
4 Lateral PVC Pipe Jump Over, For Height
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80%+

C. 3 Rounds for Time
18/14 Calorie Row
18 Toes to Bar
72 Double Unders
24 Wall Balls
9/7 Ring Muscle-Ups (sub rings c2b)

D. 4 Sets: For Quality
10/10 Half Kneeling Paloff Press with Rotation
:15 Ring Support Hold
15 Banded Face Pulls