Week 7 of 8: Monday

Prep/Gymnastics
As part of your warm-up, complete 30 reps of your worst movement:
Pull-ups
Handstand Push-ups
Toes-to-Bar
Time cap: 4-minute
It’s OK if you do not finish

Strength
Part 1
Work up to a heavy 3-rep max low bar back squat

Part 2
Front Squat
3 Sets By Feel: 12 reps, 10 reps, 8 reps
Select weight by feel. Should be heavy but comfortable.

Conditioning
Every 2.5 Minutes for 4 Rounds
8 Alternating Kettlebell Squat Snatches (53/25)
8 Box Jumps (24/20)
10/8 Calorie Bike

Conditioning
60 Double-unders
60 Russian Kettlebell Swings (70/53)
60 Chest-to-Bar Pull-ups
60 Wall Balls (20/14)
9.5 Minute Time Cap

Strength
1. 3 x 8-12 Hip Thrusters
2. Accumulate 1.5 Minutes of L-sit Hold

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