Punchline...

ADVANCED

"Cemented - ADV"

4 Rds

30 Sec AMRAP Front Squats @ 65% of 1 RM

30 Sec Rest

30 Sec AMRAP Ring Rows

30 Sec Rest

30 Sec AMRAP Sit Ups

3 Min Rest

FIRE-BREATHER

"Cemented"

4 Rds

30 Sec AMRAP Front Squats @ 65% of 1 RM

30 Sec Rest

30 Sec AMRAP Pull Ups

30 Sec Rest

30 Sec AMRAP T2B

3 Min Rest

Supplemental Training:

Coach's Call

Training Notes:

Goal: 11-14 reps for each