General Warm Up:
2 sets of 100 SUs, 10 Empty BB Rows, :20 second Hollow Hold.
10 Sampson Stretch, 10 Standing Figure Four, Banded Tricep Stretch – 1 minute each side.
Front Squat, 10 coach led reps. Focus on keeping elbows high throughout movement.
Part 1: (From Rack)
Front Squat 3-3-3-3 Build to heavy, Rest 2-3 minutes between.
AMRAP 8 of 8 Pull Ups, 35 DUs
Pullups => Ring Rows, DU => SUx2
Hamstring stretch, Foam Roll Lats