Warmup

Gymnastics

Amrap 7 min

1 pausing strict HSPU

1 strict HSPU

1 kip HSPU

….10 alternating pistols

2 pausing strict HSPU

2 strict HSPU

2 Kip HSPU

… 10 alternating pistols etc…

STRENGTH x5 sets

FRONT SQUAT COMPLEX

1 paused FRONT SQUAT

1 FRONT SQUAT

60/63/66/69/72%

WOD

7 rds 20 min cap

200 m run

7 thrusters 115/85

7 barf burpees