Warm Up: 2 Sets
1 Minute Squat Hold (rest as needed)
8 Inverse “Tabata” intervals
(10 seconds of work followed by 20 seconds of rest)
Front Squats 185/135
Gymnastics: Kipping Pull Ups 3×70% of max reps
If you did 20+ kipping pull ups do, three working sets of chest to bar pull ups. If you did 20+ Chest to bar Pull ups, do three working sets of bar or ring muscle ups.