Front Squat (8x4 Pause Front Squats)
Every 90 sec we will do 4 (3 sec) pause squats @ 70%.
This means it doesn't have to be slow but control your descent down to the bottom. Hold for 3 FULL seconds and then explode up. Repeat 3x
10 min cap
50 KBS 53#/35#
30 Box Facing Burpee Box Overs 24"/20"
Bar Muscle Ups
Pull-ups (Based on Levels)
ME Unbroken Ring Rows (stop at 30 sec if still going)
ME Unbroken L-Sit Assisted Ring Pull Ups (stop at 30 sec if still going)
ME Unbroken kipping/butterfly pull ups (stop at 30 sec if still going)
ME Unbroken kipping/butterfly C2B (stop at 30 sec if still going)
Deadlift (Build toheavy 4 beltless)
Do NOT Touch and Go. Lower the bar slowly and reset after each deadlift. Try to hit the same weight as last week