– LEG DAY –
Strength: Front Squats

EMOM x 12:

1. 3-5 Front Squats @ RPE 7.5
2. 10 DB Farmer Forward Lunges (5 per side)
3. 3-5 High Box Jumps @ Tall Box

*Same weight all across.
*Suggesting 70s/50s
*Start in different stations for big groups.
Reps

– WORKOUT OF THE DAY –
“Technically Sound”

AMRAP 13:

45 Lateral Burpees Over Bar
30 Overhead Squats
15 Bar Muscle-Ups

*Target = Deep into BMU if you are practicing.
*Target = if muscle-ups are consistently good then deep into round 2.

F: 55/75 – Pull-ups
P: 85/115
E: 95/135