Ninja WOD

Front Squats
5×2 at 90% 1RM
3×1 at 95% 1RM

*Between each set, perform:

Rx = 5 Strict + 4 Kipping + 3 Strict + 2 Kipping + 1 Strict Complex Or 3 Strict + 2 Kipping + 1 Strict

Intermediate = Max Effort HSPU with a 2 second eccentric phase

Beg = 5 x 3 Second Eccentric Hand Stands

Workout of the Day
13 Min AMRAP
1 Gate Run
10 Burpees
20 Box Jump Overs 24”/20”

Ninja