A. Front Squat x 3 x 4 sets @ 33x1 tempo; off feel
B1. Hollow body Band pull down x 10 x 3 sets
B2. Dips x 7 x 3 sets; 3 sec pause in bottom of dip and 3 sec pause at top of dip
+
For time
500 m row buy in
21-15-9
Ring rows
Wall balls
HR push ups
500 m row cash out
Performance
A. Front Squat @ 33x1 tempo x 5 x 4 sets @ 65 - 70%
B1. Pull up complex - 1 strict pull up + 2 kipping pull ups + 3 CTB pull ups + 1 bar MU x 3 sets
B2. Ring dips x 10 x 3 sets @ 21x1 tempo
+
For time
1k row buy in
3 rounds
21 pull ups
15 wall balls (20/14)
9 burpees
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