Strength
5 rounds:
5 Front Squat, Heavy & Across
4 Partner Glute Ham Raise (4 second Negative)

Conditioning
For time:
500m Row
40 Air Squat
30 Sit ups
20 Push Ups
10 Pull ups

Compare fastest score to March 28th 2016 or to your Intro session.

Ninja
5-4-3-2-1 reps for quality:
Strict Handstand Push up
Strict Chest-to-bar Pull up
Strict Ring Dip
Supine Ring Row

Daily Midline/ Accessory
3 rounds:
20 GHD Hip Extension
20 GHD Sit ups

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