Front Squat

95x5
115x5
140x3
175x5
200x3
220x4 (1 rep PR @ 220)

Cash Out - Max Reps Front Squat @ BW (155) - tried PR with 14 reps

Max Rep Front Squats @ Bodyweight & "Ball of Fire"...

Max Rep Front Squats @ BW (155) - 14 (1 rep PR)

"Ball of Fire"

25 GHDs

1 Muscle Up

20 GHDs

2 Muscle Ups

15 GHDs

3 Muscle Ups

10 GHDs

4 Muscle Ups

5 GHDs

 Muscle Ups

11:40 Rx

Front Squat - Max Reps @ Bodyweight & HSPU Hold Tababa...

Strength: Max Front Squat - Current PR 255#

95# x 1

135# x 1

185# x 1

225 # x 1

265# x 1 (fail)

265# x 1 (fail)

Then: Front Squat - Max Reps @ Bodyweight - 13 reps @ 155#

Then: 1 Strict Muscle-Up

Then: Handstand Push Up Hold Tababa - "Unbroken"

20 seconds of HSPU Holds, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes.

5 Burpee Penalty for coming down out of HS before 20 seconds is up

Cash Out: Strict HSPUs - 6 reps (1 rep PR)