Another good squat session and big effort on that 8 Min ladder.  We have a strength skill combo to start tomorrow, have fun.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Handstand Hold

Ring Rows

Hollow Arch Swings

1 Min Jog

B) Every 1:30 x 10 Sets

1st-5 Strict Press


5 Dumbell Strict

2nd-1-3 Rope Climbs (do not work more then 45 Sec on any set) scale to 8-12 Tempo Ring Rows at 4 sec

C) “The Grilled Cheese”

12 Min AMRAP

10 Toes 2 Bar

12 Box Jump Up and Over 24/20

14  Alt Dumbell Power Snatch 50/35

@ 0:00, 4:00, 8:00 complete 40 Double Unders (if these take you more then 45 sec please scale number of reps)