Warmup
Band work
Strength 16 min
6-5-4-3-2:
Front squats
Take the bar from the floor
Build to a heavy ( first one can be a squat clean) start at 60 %
WOD
RX
AMRAP 8:
4 front squats (125/185 lb)
3/4 strict pull-ups
Level 2
AMRAP 8:
4 front squats (95/135 lb)
2/3 strict pull-ups/ band
Level 3
AMRAP 8:
4 front squats (55/75 lb)
4 ring rows
ABOUT THE WORKOUT
INTENDED STIMULUS
5-10+ rounds.
Moderately heavy loading that allows athletes to go unbroken through all rounds.
Pull-up sets in :30 or less.
Xtra
15 ring muscle ups OR
15 x 1 toes to ring + 1 ring pull-up
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