Part A) Front Squat/Back Squat
- 5x3 front squats then 5 back squats.
(as soon as you rack the weight for the front squat transition to the back squat and do 5 reps at the loaded front squat weight.)
- work to best set
Part B) Gymnastics
- 1 min Handstand Work
- 1 min Pistol Work
- 1 min TTB
- 1 min Ring Rows
4 rounds
Part C) Conditioning
- 400 m row
- 400 m run
- 50 DUs
Amrap till time runs out.