Chest To Sky

A – Front Squats

5 sets x 2 reps at 85%

2 sets x 10 reps at 65% of 1 rep max, no pause

B – Gymnastics conditioning

EMOM 5 Mins

5 pull ups
4 chest to bar pull ups
3 bar muscle ups

L2 = 5 pull ups + 5 chest to bar pull ups

L3 = 5 – 10 pull ups

L4 = 30 second chin over bar hold

C – Workout of the Day

13 min amrap

60 double unders
10 hang cleans 60/40
10 burpee box jumps 24″/20″
20 kb swings 24/16