Strength & Conditioning
Gymnastics
Strict Pull Ups
Hollow Holds

Strength
Back Squat: 1X20 – try to establish a true 20RM

Conditioning (Skill/Redline)
100 Single Unders
21 Wall Balls
21 Abmat Sit Ups
15 Wall Balls
15 Abmat Sit Ups
9 Wall Balls
9 Abmat Sit Ups
100 Single Unders

(15 Minute Cap)


CrossFit
Gymnastics
Chest to Bar Pull Ups
Handstand Push Ups

Strength
Back Squat: 1X20 – try to establish a true 20RM

Conditioning (Skill/Redline)
100 Double Unders
21 Wall Balls
21 Toes to Bar
15 Wall Balls
15 Toes to Bar
9 Wall Balls
9 Toes to Bar
100 Double Unders

(15 Minute Cap)

The Bottom of The Squat: A Defining Characteristic of Your Human Experience – Quinn Henoch