A. Front Squat – Heavy Single
B. “Electric Boogaloo”
5 Chest to Bars or pull-ups
7 Burpees
9 Front Squats@95/65

Alpha – as written
Bravo – banded pull-ups, front squats@75/55
Charlie – jumping pull-ups, front squats@65/45
Delta – 8 ring rows, goblet squats

C.  Extra Strength
Alternating DB Bench Press – 16 reps x 4 sets
Bench Rows – 10 x 4 sets

D. Gymnastics Extra
L-Sits or Hollow hold – Tabata Style
Top of the ring row hold – Tabata Style; find a height you can hold