Recommended Warm Up (15 Minutes):

2 Rounds:

200m Run

12 Tempo Goblet Squats (4 Seconds Down)


T-Spine Stretch


5 Rounds for Time:

10 Front Squats (135/95#)

10 Strict Handstand Push Ups

10 Burpees


16 Minute Time Cap


*The front squats should be unbroken.  Pace out the burpees.

Scaling Options:

Strict HSPU or Kipping HSPU or Double Dumbbell Strict Press


Tempo Front Squat (25 Minutes)



*Chose a good working weight here.  All 5 sets at the same weight.  Looking for 3-4 seconds for the eccentric portion of the rep (going to the bottom) EACH REP.

Skill Work