All Classes 

Forearm Smash 2:00min ea. 
Quad Smash 2:00min ea. 

Warmup (2x)

2 Rounds
10 HSKU
20 Wall Balls

Advanced/Intermediate

5-5-5 Front rack Pause Squats @ 60% BW
(Drop to bottom position, pause there for 7 seconds, then return to standing)

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12:00 AMRAP
10 DB Weighted Step Ups (20#/15# ea hand)
10 Tuck Jumps for height

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