1. Front squats: pause first 2 reps

3 x 5 @ 50%

– Pull-ups negatives (3 sec down) x 3

3 x 5 @ 60%

– Pull-ups x 3

2. 3 Rounds:

  • Frog walk x Down & back
  • Plate OH Crossover Lunges x 5 + 5
  • DB Lat Raise

3. How fast can you complete 3 rounds?

20 Ground 2 Overhead (45/35)

10 Burpee Get ups

20 Plate Hug Walking Lunges

10 Burpee Pull-ups