A. Take 20 minutes-
Back Squat: Find your heavy 10

B. Take 10 minutes-
Pull up Cage Skill/strength work:

Beginner: Partner assisted Strict Pullups
Intermediate: Partner assisted Strict Bar Muscle Ups
Advanced: Partner assisted Strict Ring Muscle Ups
-The focus is building strength in the movement, keep it strict and push out as many rounds and reps as possible in time given!

7 Minute Amrap
Push Press 95/65lbs
Squat Jump
-Alternate through each movement increasing reps each round. First round you perform 1 rep at each station, 2nd round you perform 2, and so on…

photo 4

Athlete Annie R. applying her Gymnastics Class skills killing it…