All Classes 

Super Front Rack 2:00min ea. 
Forearm Smash 2:00min ea.

Warmup

10 Step-ups, 12 Wall Angels, 12 Knees-to-elbows, 20 Double-Unders

Advanced/Intermediate

Front Squat 5 × 5
Start at or above 70% of 1RM (+5# ea. set)
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5 Rounds of:
Run/Row 500m (Run to N St. and back)
12 Handstand Kickups
6 DB Snatches ea. arm (scale accordingly)

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