Nice Front Rack

Workout of the Day:
A. Back Squat 6,6,6,6,6. Rest 2min
B. Weighted Lunge 5×20 steps. Rest 1:30
C. Front Rack Carry 4x50m. Rest :60
D. Weighted FLR 4x:60. Rest 1:30
*For weighted lunge use dumbells in each hand, try to go up in weight each set. For the Front Rack carry use the #25 Barbells to conserve space and go HAP without dropping the weight”
Advanced
Practice:

A1. L-Sit Ring Support :30 rest :30
A2. 20m Handstand Walk or 30-40 Shoulder Tap. If 10m UB walking is not yet a skill. Rest :30
A3. Strict Muscle Up x1-3 Reps
4x 2min Rest After A3
Conditioning:
For Time:
12-9-6-3
GTOH 135/95
Burpees Onto Plate #45
Toes to Bar

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