PERFORMANCE:
A. Front Squat @ 20X0; 2-3 X 3; Rest 2 Min
B. EMOM x 10 Min:
odd: 1-3 Muscle Up
even: 2-4 Wall Facing HSPU
+
3 Rounds for Time
10 Front Squats @ 155/105#
15 CTB in (6/5/4 Reps)
60 DU

FITNESS:
A. EMOM x 10 Min:
odd: Strict Pronated CTB PullUp 1.1
even: 5 Kip HSPU
B. Front Squat @ 20X1; 2-3 x 3; rest 2 Min
+
3 Rounds For Time
10 Front Squats @ 125/75#
15 PullUps in (6/5/4 reps) Or Jumping PullUps
60 Single Unders 




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