Advanced RX Class:
Every 2 mins for 10 mins: Back Squat
5 Back Squats, pick load
Every 2 mins for 10 mins.
Pt. 1: AMRAP 5 mins: Front Squats and Deficit Handstand Push Ups
Complete as many rounds as possible in 5 mins of:
4 Front Squats (135#/95#)
3 Deficit Handstand Push Ups
Rest 5 minutes
BTWB
Pt. 2: 4 RFT: Rows and Chest-to-bar Pull-Ups
4 Rounds for time of:
Row 300m
10 Chest-to-Bar Pull-Ups
Rest 5 minutes
Pt. 3: AMRAP 6 mins: Kettlebell Swings, AbMat Sit-ups and Double Unders
Complete as many rounds as possible in 6 mins of:
5 Kettlebell Swings (70#/53#)
10 AbMat Sit-ups
20 Double Unders