Part 1
Front Squat
Find a moderate to heavy set of 3 in 15 mins

Part 2
Every 3 mins for 15 mins do:
9 Wall Balls, 30/20 lbs
6 Bar Muscle-ups
3 Goats*
Your “goat” is a movement that you need to work on. Be flexible on the reps. It can be a higher skill movement or working on positioning in some of our basic lifts. If you do choose a lift make it position/skill oriented and take the emphasis off of loading.

Post Work
4 Way Banded Hip Work
10-15 reps/leg at each position