Tabata strict pull-ups
Front squat 2-2-2-2-2
Work up to a strong effort 2 rep front squat. Front squats require a good amount of midline stability as well as mobility in the ankle, hip and shoulders, so think a lot about positions as you practice.
Your chest and torso should remain upright and the weight of the bar carried by your midline. Your elbows should stay up through out the entire rep. Initiate the movement by shifting the hips backward and keeping the knees tracking over the toes.
WOD
Hero WOD- RAHOI
AMRAP In 12 mins.
12 box jumps 20/24
6 thrusters 65/95
6 bar facing burpees