A. Mobility & Warm-up

B. Tempo Squats
20×1 (2sec decent, explode up)

1×4
1×3
1×2
1×3
1×4

Tough sets – should be at 90% for each set. Rest 3 minutes between sets.

C. WOD

120 Russian Twists
12 Front Squats (135/95)
12 Muscle-ups or 24 pull-ups

100 Russian Twists
10 Thrusters
10 Muscle-ups or 20 pull-ups

80 Russian Twists
8 Clusters
8 Muscle-ups or 16 pull-ups

For time. 12 min cap