ACTIVATION

2Sets:

10 Spiderman + Reach (5 Each Side) Video

10 Alternating Box Step-ups

10 Calorie Bike

2Sets

10 Plate Lateral Squats (5 Each Side) Video

10 Dumbbell Goblet Squats Video

10 Shuttle Runs

Gymnastics

Athlete’s choice on Bar, or Ring Muscle-Ups (choose your weaker of the two).

AMRAP 6:

1 Muscle-Up + 10 GHD Sit-Ups

2 Muscle-Ups + 10 GHD SIt-Ups

3 Muscle-Ups + 10 GHD SIt-Ups

Add (1) muscle-up repetition to each round as the GHD count stays fixed. 15 AbMat Sit-Ups if we do not have access to a GHD. Score is total reps across the full 6 minute piece.

Strength-Front Squat

7 Sets of 1:

5-Pause Front Squat

Set 1: 50%

Set 2: 55%

Set 3: 60%

Set 4: 65%

Sets 5-7: 65-75%

STIMULUS

• This 5-Pause Front Squat will help work on control and positioning at nearly every point during the movement

• The 5 pauses take place for 2 seconds each at the following locations:

   1. Quarter Squat

   2. Parallel

   3. Below Parallel

   4. Parallel

   5. Quarter Squat

• These percentages are based on your 1RM Front Squat

WOD

“4-Wheel Drive”

4 Rounds:

AMRAP 4:

21/15 Calorie Assault Bike

15 Burpee Box Jumps (24″”/20″”)

Max 10 Meter Shuttle Runs

Rest 4 Minutes Between Rounds