Back Squat

3x10 @ 70% - rest4-5 min

Gymnastics Skill

Every 2 min x 5:
30-sec HSH facing wall
1 Legless RC to 15' - fireman slide (hands come off, froning style)

Sport Sprint

For Time:
45 Thruster @ 95/65
90' HSW (30' x 3)

30 min MAF

50 Air Squats
40 Cal Row
30 Hang Power Clean @ 75/55
20 Box Step Up @ 24/20
10 Burpee

*formula for HR (https://philmaffetone.com/180-formula/)