Core: Tabata 8 Strict Knee ups and L-Sit holds (alternating)
Weightlifting: Back Squat + Front Squat Complex
E2MOM 12 Mins 3 Front Squat + 3 Back Squat at 80% of 1 Rep Max Front Squat. This complex is a combination of both back squats and front squats all from the rack based on a percentage of your 1 Rep Max front squat. Front squats will always be first then the back squat!
WOD: For Time -CAP 16 minutes
4 rounds for time:
- 20 cal Row **
- 10 Toes-to-Bar
- 10 Push Press 115/75#
**rx+: assault bike & 155/105#