Agility and conditioning work. Barbell row x 8 (x4). Gratuitous MetCon: 12 (or 15) wall ball, 50 situps, 12 wall ball, 40 situps, 12 wall ball, 30 situps, 12 wall ball, 20 situps, 12 wall ball, 10 situps.
Work up to front squat triple. Litvinov sprints: heavy FS triple + 100 m sprint (x7). Recover after sprints.
Quick schedule update: We will be starting the 830 am class 30 minutes late tomorrow, 9 am - 10 am. The rest of the day will be a normal schedule.
Gymnastic skill work. Deadlift up to x2 (x5). EMOM x 5 strict toes to bar (goal: 10 per round)
Weighted pullups and wall walks. Conditioning: 6 min db snatch x 10/10, deck squats x 10.