Prep:
3 Sets:
10 Russian KBS Light
5 Goblet Squats
50′ Bear Crawl
A. EMOM18
Minute 1- 4 Front Squats @ 30X1
Minute 2- UB Strict Pull Ups
Minute 3- Rest
Aim to increase total weight on Front Squats and to try tom improve or maintain on pull ups/ring rows
10-12 UB Ring Rows Sub for Pull Ups @ 21X1
B. Every 4min x 4 Sets:
10-12 KB Skull Crushers @ 20X1
2 Rope Climbs
10 DB Chest Flys @ 2011
Can rest a little b/w movements
Sub for RC is 5 Sit to Stands
Tough weights on tempo but not grinding through reps