Core – x3

15 glute bridges

15 vsnaps

15 hollow rocks

30 sec plank

Strength

Back squats

8-6-4

65/75/80%

Front squats

3×5 @70%

Wod

‘Bane ‘

For Time, with a 20:00 Time Cap:

40 Kipping Handstand Pushups

20 Ring Muscle-Ups

10 Rounds of “Macho Man”

1 Round of “Macho Man”

3 Power Cleans + 3 Front Squats + 3 Jerks

Rx – 185/135