Strength

5 x 3 Front Squats + 6 Back Squats
Every 3 Mins do one set (9 reps total) at the following percentages (off 1RM FS): 50-53-56-59-62

Work

“Flinstones”

20 Min AMRAP:

50 Wallballs @ 20/14
40 Single Arm Alternating DB Snatches @ 50/35
21/16 Calorie Echo Bike
20 Toes-To-Bar

CompTrain

1 Min Each x 3 Rounds:

Handstand Hold Practice (on wall or freestanding) / Plank Hold
3 Position Pausing Strict Pull-ups / Ring Rows (pause with elbows at 90 degrees, at top of movement, again at 90 degrees)
Handstand Hold Practice (on wall or freestanding) / Plank Hold
Alternating Pistols / Step-ups