Crossfit

A) Front squat: 4×5
*Start at a moderate weight and increase weight each set
*Superset with 5-10 reps of gymnastics weakness of choice
*Examples: pushups/pullups/dips/toes to bar/MU
*20 minute time cap
B) 14 minute AMRAP:
150m farmers carry-15 double kb deadlifts-15 double kb thrusters (53/35lb) *Modify to dbs if needed