Warm-up 3 Rounds:
10 Shoulder Taps
8 Goblet Squats
6 Burpee Broad Jumps
Front Squat 5×5 Every 2 Minutes
Intent: Complete 5 reps of front squats every 2 minutes for 5 rounds. Start at a moderate to heavy weight (70-75% of your 1 rep max) and work up with each set as tolerated. Today there is no transition time before the sit-ups, so set up your equipment during the squats and be ready to go right after your final set.
Lifting 4 Rounds for Quality: rest:90s after each cycle
10 Ring Push-ups (3 sec pasue at bottom )
10 Cossacks Squats, R(50lb/35lb in right arm)
10 Ring Rows (3 sec pause at top)
10 Cossacks Squats, L(50lb/35lb in left arm)
Intent: Slow down today and work on heavier weights with good quality movement. The more time under tension the better, especially if you don’t have access to heavier weights. Cossacks squats may be performed with a single weight in the front rack position, weight held in front of the chest goblet-style, or with bodyweight only. Ring push-ups may be modified to regular push-ups or knee push-ups. Ring rows may be modified to bent over rows.
For time: 100 AbMat Sit-ups