Warmup
1000m Row
Stretch
Skill/Strength
GHD
– Situp & Back Extensions
Good Mornings
– PVC & Band
L-Sit & L-Hangs
Workout
4 Muscle Ups
8 Front Squats
12min AMRAP
– MU Substitution is 12 Pullups, then 12 Dips
– Front Squat Wt is approximately 75% of your 1RM
After Party
75 Reps of any combination of the Skills
– 2 seconds of an L-Sit/Hang count for 1 rep
– not for time
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