Tempo Front Squats 3 reps x 4 sets E3MOM
Tempo 3sec down, 2sec pause in bottom, 1sec up, 4 sec pause at top/reset
For Time:
400m Row or Run
10 Overhead Squats 95/65 RX+ 115/75 MRX 75/55
10 Chest to Bar Pull-ups MRX Pull-ups
15 Front Squats
15 Over Bar Burpees
20 Back Squats
5 Muscle-Ups (bar or ring) RX+5 Strict Ring Muscle-Ups MRX 5 Burpee Chest to Bar Pull-Ups
200m Row or Run
Core & Leg Accessory Training
15 Strict Toes to Bar straight to 15 V-Ups
40 Bulgarian Split Squats (20 each) w/DBs
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